Stir-Fried Rice Recipe

This easy-to-make recipe is perfect for a busy weekend and full of healthy vegetables.

Ingredients

  • 1 cup brown rice
  • 1 cup chicken broth
  • 1/2 cup egg substitute
  • 1/2 teaspoon mustard powder
  • Nonstick cooking spray
  • 2 cloves garlic
  • 1 teaspoon shredded fresh ginger
  • 1 1/2 cups carrots, chopped into small pieces
  • 1 cup frozen peas
  • 1 8-ounce can sliced water chestnuts, drained
  • 2 tablespoons reduced-sodium soy sauce

Directions
Cook rice as directed on package instructions but substitute 1 cup chicken broth for 1 cup water. Let rice cook to room temperature or cover and refrigerate until ready to use. In a small bowl, mix together egg substitute and mustard powder until blended. Lightly coat a large skillet or wok with nonstick cooking spray. Heat skillet, begin stirring over medium heat and add egg mixture. Cook the egg mixture without stirring until it begins to set; until the egg bits are small and crumbly. Remove and set aside.

Lightly coat the skillet with nonstick cooking spray and heat skillet again. Add garlic and ginger. Stir while cooking over medium-high heat until fragrant, about 1 minute. Add the carrots and peas. Cook and stir for about 3 minutes until vegetables are tender. Stir in cooked rice, egg mixture and water chestnuts. Cook and stir until heated through, about 3 minutes. Add soy sauce to rice mixture. Cook and stir for 2 minutes.

Nutritional Information
Serving size: 1/6 of recipe. 190 calories, 2 grams fat, 0 grams saturated fat, 420 milligrams sodium, 0 milligrams cholesterol, 37 grams carbohydrate, 6 grams fiber, 7 grams protein.

Diabetic Exchange
Fruit: 0; vegetables: 1; meat: 0; milk: 0; fat: 0; carbohydrate: 2; other: 0.

Diabetic exchanges are calculated based on the American Diabetes Association Exchange. Exchanges are rounded up or down equal to whole numbers.

Recipe courtesy of the Centers for Disease Control and Prevention.

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For More Information
To learn more about Sharp's nutrition services or to find a Sharp-affiliated physician, search for San Diego doctors or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm. To find general information about nutrition, read the Nutrition News archive.