Fried Rice

Fried Rice

1 egg
1 egg white
1 tablespoon peanut oil
4 green onions, white and green parts, finely chopped
1/2 medium red bell pepper, chopped
1/2 medium green bell pepper, chopped
1 cup sliced mushrooms
2 ounces lean ham, diced
2 cups cold cooked rice, stirred to separate the grains
1/2 pound cooked or thawed frozen small shrimp
1 cup bean sprouts
1/2 cup thawed frozen green peas
1 tablespoon soy sauce

In a small bowl, whisk together the egg and egg white; set aside. In a large skillet or wok, heat the oil. Add the green onions, red and green peppers and mushrooms; stir fry until the mushrooms have released and reabsorbed their juices, 5 to 8 minutes. Add the ham and cook until lightly browned, 2 minutes. Add the rice and stir fry until heated through, about 1 minute. Make a well in the center of the rice and pour in the egg mixture. Cook, stirring gently, until the eggs are barely firm, about 1 minute. Add the shrimp, bean sprouts, peas and soy sauce; cook, tossing lightly, until the bean sprouts are tender, about 3 minutes. Serve immediately.

Nutritional Information per serving: 1 cup:
Calories: 185, Fat: 4 g, Cholesterol: 114 mg, Sodium: 415 mg, Carbohydrate: 21 g, Dietary Fiber: 2 g, Sugars: 2 g, Protein: 15g
Diabetic Exchanges: 1 Starch/Bread, 2 Very Lean Meat, 1 Vegetable


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