Friday, February 23, 2007

Diabetic-Friendly Recipe: "Fried" brown rice

For my aunties and my mama! Found a recipe for a more healthy version of fried rice. I am kind of skiddish about cooking brown rice (even though I have a rice cooker) because last time I tried it didn't turn out well.

Enjoy and let me know if you try this! (Nutrition facts and diabetic exchange facts are below the recipe!)

"Fried" brown rice


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.

Cooking time: approximately 10 minutes
Standing time: 7 minutes

Preparation time: 5 minutes

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

Per Serving:
Calories: 98
Carbohydrate: 16 g
Protein: 4 g
Fat: 2 g
Saturated fat: <1>

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