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Fried Rice – Ham, Chicken,Pork or Shrimp

April 15, 2012

Making Fried Rice is a great way to use up small amounts of leftover meat.  Ham, chicken or pork are great in this recipe.  Feel free to use any vegetables too.  If you want to use one, but not the other – anything goes in this recipe.

cooking spray

4 egg whites

Separate whites from the yolks.  If you are not counting Weight Watcher points, just use the entire egg – 3 eggs.

Coat a large non-stick skillet with cooking spray and set pan over medium/high heat.  Add the egg whites and cook until scrambled, stirring frequently, about 3 – 5 minutes.  Remove from pan and set aside.

2 tsp. sesame oil

1/4 cup scallions, green and white parts, chopped

2 cloves garlic, minced

Add sesame oil to the pan.  Add scallions and garlic.  Saute 2 minutes.

1/2 cup carrots, sliced on the diagonal

1/2 cup mushrooms, sliced

1/2 cup frozen green peas, thawed (not shown in these pictures)

Add carrots, mushrooms, and peas.  Also add meat if it is uncooked.  Saute for 5 minutes or until meat is cooked through.  If your meat is already cooked, wait a few minutes before adding it to the pan.

8 oz. (or whatever you have)  ham, chicken or pork – leftover meat works great.  We used ham this time around.

2 cups rice – brown, white, regular, instant – whatever you have

1/4 cup low-sodium soy sauce

Stir in reserved cooked egg whites, cooked rice and soy sauce.  Cook until heated through, stirring once or twice, about 1 minute.

Makes approximately 6 cups

Weight Watchers:  3/4 cup of rice is 4 PointsPlus

Nutrition Facts: 150 calories, 3g fat, 18g carbohydrates, 3g fiber, 13g protein

Recipe Source:  Revised from LaLoosh

FULL RECIPE WITHOUT PICTURES

FRIED RICE

cooking spray

4 egg whites

2 tsp. sesame oil

1/4 cup scallions, green and white parts, chopped

2 cloves garlic, minced

1/2 cup carrots, sliced on the diagonal

1/2 cup mushrooms, sliced

1/2 cup frozen green peas, thawed (not shown in these pictures)

8 oz. (or whatever you have)  ham, chicken, pork or shrimp – leftover meat works great

2 cups rice – brown, white, regular, instant – whatever you have

1/4 cup low-sodium soy sauce

Coat a large non-stick skillet with cooking spray and set pan over medium/high heat.  Add the egg whites and cook until scrambled, stirring frequently, about 3 – 5 minutes.  Remove from pan and set aside.

Add sesame oil to the pan.  Add scallions and garlic.  Saute 2 minutes.

Add carrots, mushrooms, and peas.  Also add meat if it is uncooked.  Saute for 5 minutes or until meat is cooked through.  If your meat is already cooked, wait a few minutes before adding it to the pan.

Stir in reserved cooked egg whites, cooked rice and soy sauce.  Cook until heated through, stirring once or twice, about 1 minute.

Makes approximately 6 cups

Weight Watchers:  3/4 cup of rice is 4 PointsPlus

Nutrition Facts: 150 calories, 3g fat, 18g carbohydrates, 3g fiber, 13g protein

Recipe Source:  Revised from LaLoosh

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