Low Down Rice
Carrots, spinach, peas and beans add color and substance to this low-fat version of fried rice, which has only 3 grams of fat per serving.
Egg substitute is stirred into the rice at the end of stir frying for body. An omelet is made from the remaining egg substitute that is then cut into strips and lightly stirred in just before serving.
Remember that cooked rice should be cold for stir-frying, so it doesn’t get a “gummy” texture. It is fried in a wok sprayed with sesame-flavored cooking spray.
Only a small amount of soy sauce is stirred into the rice. Additional soy sauce may be served on the side. A garnish of shredded red cabbage adds a nice touch of color.
SHRIMP FRIED RICE
6 green onions
1 pound medium shrimp, peeled and deveined
4 cloves garlic, minced
1 small carrot, cut into julienne strips
4 cups cold cooked white rice
1 tablespoon soy sauce
1 cup nonfat egg substitute (equivalent to 4 eggs)
2 cups shredded spinach, blanched and drained
1 cup frozen peas
1 cup fresh green beans, cut into 2-inch pieces, blanched and drained
Salt
Red pepper flakes
Spray grill pan with Oriental-flavor nonstick cooking spray and heat. Grill 5 green onions until brown and tender. Remove from grill and cut into 1-inch pieces. Set aside. Grill shrimp until opaque and cooked through, 3 to 4 minutes. Set aside.
Spray wok with Oriental-flavor nonstick cooking spray. Stir-fry garlic and carrot 1 to 2 minutes. Add rice and continue to stir-fry 4 to 5 minutes until hot. Stir in soy sauce. Make well in center and add 1/2 cup of egg substitute. Cook until bottom is set. Stir to break up eggs. Then stir into rice.
Stir in grilled shrimp, green onions, spinach, peas and beans. Season to taste with salt and red pepper flakes.
Spray 6-inch omelet pan with nonstick cooking spray. Pour in remaining egg substitute and cook until eggs are set. Remove from skillet and cut into julienne strips. Lightly stir into rice. Cut remaining green onion into diagonal slices and garnish rice. Makes 4 servings.
Each serving contains about:
469 calories; 649 mg sodium; 172 mg cholesterol; 3 grams fat; 71 grams carbohydrates; 38 grams protein; 1.64 grams fiber.