WW: Vegetable Fried Rice
Posted By: DSredTX Tue, 10 Feb 2004, at 2:23 p.m
1 tablespoon canola or corn oil
2 tablespoons light soy sauce
2 teaspoons cider vinegar or lemon juice
2 teaspoons brown sugar
1/2 teaspoon Chinese five-spice powder
1/4 teaspoon crushed red pepper flakes
3 cloves garlic, minced
1-1/2 cups chopped fresh broccoli
1/2 cup thinly sliced carrot
1-1/2 cups diced cooked chicken (about 9-oz.)
Egg substitute equivalent to 1 large egg
4 green onions with green tops, sliced diagonally
3 cups cooked white rice
Heat a non-stick wok or large skillet; add the oil and coat the surface. Add the
soy sauce, vinegar, sugar, five-spice powder, garlic and red pepper flakes. Cook
over medium heat for 1 minute.
Add the broccoli and carrot; stir-fry 2 to 3 minutes. Add the chicken, egg, and
green onions; stir-fry until the egg is cooked.
Add the rice and toss to mix well; cook until the rice is heated through.
One 1-1/2 cups serving equals: Calories: 250, Fat: 7 g, Cholesterol: 37 mg,
Sodium: 371 mg, Carbohydrate: 30 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 17
Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat