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“Fried” brown rice

Preparation time: 5 minutes
Cooking time: approximately 10 minutes
Standing time: 7 minutes

 

Cooking spray
2 teaspoons reduced-calorie margarine
1/4 cup liquid egg substitute
1 chopped green onion
1 1/2 cups instant brown rice
1 1/2 cups 50% less sodium, fat-free chicken broth
1/2 cup frozen peas and carrots, unthawed (alternatively, unthawed frozen mixed vegetables can be used)

Coat a large, nonstick skillet with cooking spray; add margarine, and melt over medium heat. Add egg substitute and stir-fry until egg is set (like scrambled egg). Stir in onion, rice, broth, and peas and carrots; stir to mix. Bring mixture to a boil over high heat, cover, reduce heat to medium-low, and simmer for 5 minutes. Remove from the heat, stir, and cover. Let stand 7 minutes, fluff with a fork, and serve.

Yield: 3 1/2 cups
Serving Size: 1/2 cup

Nutrition Facts

Per Serving:
  Calories: 98
  Carbohydrate: 16 g
  Protein: 4 g
  Fat: 2 g
  Saturated fat: <1 g
  Sodium: 163 mg
  Fiber: 1 g
  Exchanges per serving: 1 starch, 1/2 fat
  Carbohydrate choices: 1

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

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