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"Free Spirit" Fried Rice

This recipe can be expanded indefinitely with other fresh vegetables (I’ve provided a list of those I’ve used below) as well as firm tofu (cubed), or cooked shrimp, chicken, or turkey if you want a main meal.

 Cooking tips: 

  • This dish cooks quickly so you should have all your ingredients prepared and measured beforehand.
  • If you add additional vegetables, you may have to increase the amount of soy sauce if your pan gets too dry.

 Makes 4 servings of 1 cup each

 Basic Ingredients

  • Cooking spray
  • ½ cup liquid egg substitute (equivalent of two eggs)
  • 1 cup carrots, shredded
  • 1 cup scallions, sliced
  • 3 cups cooked white rice
  • ½ cup frozen green peas, thawed
  • ¼ cup low-sodium or other no-wheat soy sauce 
 Other Vegetables You Can Add
  • ½ pound daikon, chopped
  • 2 cups bok choy (any type), shredded
  • 2 cups napa, Chinese, or regular cabbage, shredded
  • 1 cup enoki mushrooms, chopped
  • 1 cup fresh bean sprouts
  • 1 zucchini, sliced and quartered
  • 1 bunch Swiss chard
  • 1 bunch asparagus

 Directions

  1. Spray large non-stick fry pan with cooking spray.
  2. Warm pan over medium-high heat.
  3. Add liquid egg substitute, tilting pan so that the liquid covers the bottom.
  4. Scramble the eggs and then break them into pieces (2-3 minutes).
  5. Remove eggs onto a plate and set them aside.
  6. Take pan off heat and spray again with cooking spray.
  7. Put back on medium-high heat.
  8. Add carrots and scallions (tofu and other fresh vegetables should also be added at this time).
  9. Cook until crisp-tender (2-3 minutes).
  10. Stir in rice, peas, and soy sauce.
  11. Cook until heated through, stirring once or twice (1-2 minutes).
  12. Stir in egg (and any cooked meat or shellfish).

 For Weight Watchers: The basic recipe yields 4 servings of 1 cup each

  • Points plan: The total count is 15 so each cup is worth approximately 4 points. 
  • PointsPlus plan: The total count is 18.5 so each cup is worth approximately 4.5 points

Notes:

  1. If you add more vegetables, you will add quantity but no other points.  Therefore, you'll be lowering your point count per cup. 
  2. If you add tofu, meat, or shellfish, you will have to add on its value to each serving.
Article printed from The Food Refashionista: http://foodrefashionista.wordpress.com
 
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