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05.19.09
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HG's Veggie-rific Fried Rice
HG's Veggie-rific Fried Rice

Fry It, You'll Like It...
This new swap for fried rice is getting rave reviews... from US! We packed it with veggies, fluffy Egg Beaters, and good hearty brown rice. The flavor is ALL there... the only thing missing is the oil!

Ingredients:
2 cups cooked brown rice, fridge temperature
2 cups frozen diced carrots and peas
1 cup chopped bean sprouts
1 cup chopped mushrooms
3/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/4 cup chopped scallions
One packet (about 1 oz.) fried rice seasoning mix (like the kind by Kikkoman or Sun-Bird)
1 tbsp. light or low-sodium soy sauce
1/8 tsp. garlic powder
1/8 tsp. ground ginger
salt and pepper, to taste

Directions:
In a small dish, combine seasoning mix, garlic powder, and ground ginger with soy sauce and 3 tbsp. warm water. Using a fork or whisk, stir until seasoning mix has dissolved. Set aside.

Spray a wok or very large pan with nonstick spray, and bring it to medium heat on the stove. Add egg substitute and scramble until cooked, using a spatula to break it up into bite-sized pieces. Remove scrambled bits from the wok or pan and set aside.

Add mushrooms and frozen vegetables to the wok or pan, and cook and stir until mushrooms have softened and all veggies are hot. Remove veggies and set aside with the egg-y bits.

Remove your wok or pan from heat, re-spray with nonstick spray, and bring to high heat on the stove. Add rice and seasoning mixture, and stir to combine. Add bean sprouts, scallions and the previously cooked veggies and scrambled eggs, and mix thoroughly to integrate. Cook and stir until entire mixture is hot, there is no liquid left in the pan, and rice is just beginning to crisp. Season to taste with salt and pepper.

Scoop into bowls and serve! (Chopsticks not required.)

MAKES 5 SERVINGS

Serving Size: 1 cup
Calories: 167
Fat: 0.5g
Sodium: 630mg
Carbs: 30g
Fiber: 4g
Sugars: 4g
Protein: 8.5g

PointsPlus® value 4*

Fried Rice, Average
Fried Rice, Average

Frying High
People often order fried rice as an afterthought -- a no-brainer side dish. And because of that, they tend to forget just how much fat and how many calories the stuff has. We love good Chinese takeout every now and then, but we stick with the steamed dishes for the most part, and we NEVER EVER indulge in the fried rice (total no-no). Think about it. A side order of fried rice at Panda Express packs in 480 calories and 15g fat. Add that to the calories in your entree and your meal could easily go soaring into the quadruple digits. AAAAAAAHHHH! If you're craving the salty goodness of delicious fried rice, worry not. It's HG to the rescue! Make a batch of our Veggie-rific Fried Rice and you'll be treated to a delicious, filling, swap-tastic treat. Toss a few shrimp in there, and you've got a full-on protein-packed Chinese meal. And feel free to use chopsticks to make it last longer. (Unless you're one of those crazy food-shoveling chopstick users. You know who you are.)

Serving Size: 1 cup
Calories: 394
Fat: 13g
Sodium: 837mg
Carbs: 56g
Fiber: 3g
Sugars: 4g
Protein: 13g

PointsPlus® value 10*


CHEW ON THIS:
Today, May 19th, is National Devil's Food Cake Day. After you eat your dinner (fried rice, maybe?), reward yourself with some quick & easy Yum Yum Brownie Muffins (they're made with devil's food cake mix!).
  This is a multi-serving recipe, people! Click "send to a friend" and tell everyone you're making dinner.
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*The PointsPlus® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark.

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