Gingered Fried Rice

Heart Smart
r GingeredFriedRice

Prep Time: 10 minutes

Cooking Time: 8-10 minutes

Ingredients

  • 2 tablespoons trans fat-free margarine, divided
  • 1/2 cup diced onion
  • 1 clove garlic, peeled, minced
  • 1 tablespoon minced gingerroot
  • 3/4 cup broccoli florets, cut into small, 1/2-inch pieces
  • 1/2 cup grated carrots
  • 1/2 cup diced celery
  • 2 egg whites
  • 2 cups cooked brown rice
  • 2 tablespoons reduced-sodium soy sauce
  • 1 teaspoon brown sugar
  • 1/2 teaspoon ground mustard
  • 1/8 teaspoon ground ginger
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon freshly ground black pepper
  • 1/3 cup thinly sliced green onion

Instructions

In a large nonstick skillet over medium heat, melt 1 tablespoon plus 2 teaspoons margarine and sauté the onion, garlic and gingerroot until fragrant, about 3 minutes. Add the broccoli, carrots and celery and continue to sauté an additional 5 to 8 minutes. Remove vegetable mixture from skillet and set aside. In the same skillet, add the remaining 1 teaspoon of margarine and cook and stir the egg whites over medium heat until completely set. Add vegetable mixture back the skillet along with the cooked rice. In a small bowl, whisk together the soy sauce, brown sugar, ground mustard, ground ginger, garlic powder and black pepper. Add the sauce to the skillet and combine until heated through. Serve topped with green onion.


Yield: 6 (1/2 cup) servings

Nutritional Info

  • Calories = 126
  • Fat = 3 gm
  • Saturated fat = 0 gm
  • Trans fat = 0 gm
  • Cholesterol = 0 mg
  • Protein = 4 gm
  • Sodium = 241 mg
  • Carbohydrate = 20 gm
  • Fiber = 2 gm
  • Calcium = 31 mg
  • Calories from fat = 21%

Food exchanges: 1 starch, 1 vegetable, 1/2 fat