Veggie Rice with Egg - 5 pts xp

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* Exported from MasterCook *

 

Veggie Rice with Egg - 5 pts

 

Recipe By :Eat Carbs Lose Weight by Denise Austin

Serving Size : 4 Preparation Time :0:25

Categories :

 

Amount Measure Ingredient -- Preparation Method

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2/3 cup brown basmati rice

2 tablespoons toasted sesame oil -- divided

1 large egg -- lightly beaten

2 teaspoons grated ginger root

1 teaspoon minced garlic

2 green onions -- cut into 1/4-inch pieces

4 ounces snow pea pods, fresh -- trimmed

1/2 cup frozen peas and carrots -- thawed

3 tablespoons reduced sodium soy sauce

 

In a medium saucepan, cook the rice according to the package

directions. Fluff the rice with a fork; spread it on a baking sheet,

and allow to cool completely, about 15 minutes.

 

Heat 1 tablespoon oil in a large nonstick skillet over medium-high

heat. Add the egg and cook, stirring, for about 2 minutes, or until

firm. Transfer to a plate and reserve. Heat the remaining 1 tablespoon

oil in the skillet and add the ginger, garlic, green onions, and snow

peas. Cook, stirring often, for 2 minutes. Add the rice and peas and

carrots; cook for 2 to 3 minutes, or until the vegetables are crisp-

tender. add the soy sauce and cook for 3 to 5 minutes more, or until

the rice is heated through. Cut the egg into strips or pieces and add

to the rice. Serve.

 

Makes 4 servings.

 

per serving: 228 calories; 9 g total fat; 4 g dietary fiber; 32 g

carbohydrates; 6 g protein; 45 mg cholesterol; 530 mg sodium.

 

Description:

" 5 pts "

S(Fromatted by Chupa Babi in MC):

" 05.01.07 "

Copyright:

" 2005 "

T(Cooking Time):

" 0:47 "

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-

 

Per Serving (excluding unknown items): 214 Calories; 9g Fat (37.0%

calories from fat); 7g Protein; 27g Carbohydrate; 2g Dietary Fiber;

53mg Cholesterol; 504mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0

Lean Meat; 1 Vegetable; 1 1/2 Fat.

 

NOTES : Here's a super example of a smart-carb choice. By cooking

brown rice instead of white, you get a carb with the bran, germ and

fiber intact - all lacking in white rice. Adding the vegetables and

egg makes this a tasty complement to the stir-fried pork.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0