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