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Fried Rice
Fried Rice

Category: Side Dish | Serves: 6

(79 ratings)

Nutrition Information:
Calories: 90
Protein: 5 g
Carbs: 17 g
Fat: 1 g
Saturated Fat: 0 g
Sodium: 260 mg
Fiber: 4 g

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You might avoid take-out fried rice because of the fat - never fear, we have a heatlhy and every bit as tasty homemade version!
Ingredients:
1 cup brown rice
1 cup chicken broth (look for low-sodium)
1/2 cup egg substitute
1/2 tsp mustard powder
2 cloves garlic
1 tsp shredded fresh ginger
1/2 cup carrot chopped into small pieces
1/2 cup frozen peas
1 8 oz can sliced water chestnuts, drained
2 Tbsp reduced sodium soy sauce
Directions:
1 Cook rice as directed but substitute 1 cup chicken broth for 1 cup water. Let rice cool to room temperature or cover and refrigerate until ready to use.
2 In a small bowl mix together egg substitute and mustard powder until blended. Lightly coat a large skillet or wok with nonstick vegetable spray.
3 Heat skillet, begin stirring over medium heat and add egg mixture. Cook the egg mixture without stirring until it begins to set; until the egg bits are small and crumbly. Remove and set aside.
4 Lightly coat the skillet with nonstick vegetable spray and heat. Add garlic and ginger. Stir while cooking over medium-high heat until fragrant, about 1 minute.
5 Add the carrots and peas. Cook and stir for about 3 minutes until vegetables are tender. Stir in cooked rice, egg mixture, and water chestnuts.
6 Cook and stir until heated through, about 3 minutes. Add soy sauce to rice mixture. Cook and stir for 2 minutes.
7 ENJOY!

Ratings & Reviews
(79 ratings)
good
Reviewed By: candicebaby101
it was really yummy
Jun 24, 2009
View All Reviews
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Meghan Tiernan (MS, RD, LDN) is a registered dietitian with a passion for helping others achieve a healthy lifestyle. She strives to help others learn the most nutritious way to eat, in order to achieve good health.
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