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Fried Rice

Source of Recipe

Adapted from: Forbidden Foods Diabetic Cooking - e-mail


Recipe Introduction

To further reduce the fat and cholesterol...leave out the ham. Fried Rice
WW Points
Exchanges
Yield: 6 servings (1 cup each)


- Egg sugstitute equivalent to 1 egg
- 1 egg white
- 1 tablespoon peanut oil
- 4 green onions, white and green parts, finely chopped
- 1/2 medium red bell pepper, chopped
- 1/2 medium green bell pepper, chopped
- 1 cup sliced mushrooms
- 2 ounces lean ham, diced
- 2 cups cold cooked rice, stirred to separate the grains
- 1/2 pound cooked (or thawed frozen) small shrimp
- 1 cup bean sprouts
- 1/2 cup thawed frozen green peas
- 1 tablespoon soy sauce

In a small bowl, whisk together the egg substitute and egg white; set aside.

In a large skillet or wok, heat the oil. Add the green onions, red and green peppers, and mushrooms; stir-fry until the mushrooms have released and reabsorbed their juices, 5 to 8 minutes. Add the ham and cook until lightly browned, 2 minutes. Add the rice and stir-fry until heated through, about 1 minute.

Make a well in the center of the rice and pour in the egg mixture. Cook, stirring gently, until the eggs are barely firm, about 1 minute. Add the shrimp, bean sprouts, peas, and soy sauce; cook, tossing lightly, until the bean sprouts are tender, about 3 minutes. Serve immediately.

One 1-cup serving equals: Calories: 185, Fat: 3 g, Cholesterol: 78 mg, Sodium: 415 mg, Carbohydrate: 21 g, Dietary Fiber: 2 g, Sugars: 2 g, Protein: 15g ++++ Exchanges: 1 Starch/Bread, 2 Very Lean Meat, 1 Vegetable ++++ WWP: 4.3