Diabetic Cooking

Sides

“Fried” brown rice

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

  • 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)

Directions

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, Carbohydrates: 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.