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WW fried rice recipes by wishingstar

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  • WW fried rice recipes by wishingstar

    Fried Brown Rice with Chicken - 4 1/2 points * Exported from MasterCook *

    Fried Brown Rice with Chicken
    4 ounces boneless skinless chicken breast halves -- 1/2-inch cubes
    2 tablespoons sherry
    2 tablespoons soy , low sodium
    1/8 teaspoon black pepper
    1 tablespoon vegetable oil
    1 clove garlic -- minced
    1 medium onion -- chopped
    2 cups cooked brown rice -- chilled
    1 cup frozen peas
    1/2 cup Better'n'

    1. Stir together sherry,s soy sauce, and pepper; set aside.

    2. Preheat wok or large skillet over medium heat; spray with cooking spray. Cook Better'n'Eggs (lift and tilt wok or skillet to form a thin layer; cook 2-3 minutes without stirring). Cut Better'n'Eggs into bite size strips. Remove from wok.

    3. Reheat wok. Add oil. Stir-fry garlic over high heat for 15 seconds. Add ; stir-fry about 2 minutes or until tender. Remove onion-garlic mixture from wok.

    4. Add chicken to wok; stir-fry for about 3 minutes or until done. Add sauce, rice, and peas. Cook for 1-2 minutes or until heated through.

    5. Return eggs and cook, covered for 1 minute.

    Calories: 230.1
    Fat grams: 4.9
    Fiber grams: 2.3

    W/W Points: 4 1/2
    Serving Size : 4

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    Fried Rice - 2 Points

    4 cups converted rice, cooked; Uncle Ben's -- cold
    1/4 cup green onions -- thinly sliced
    1/2 cup frozen peas
    1/4 cup carrots -- minced
    1/2 teaspoon ginger
    1/2 teaspoon granulated garlic
    1/4 cup Egg Beaters® 99% egg substitute
    2 tablespoons soy sauce, low sodium
    1/2 teaspoon Spoonable Equal® sweetener
    cooking spray

    1. Heat wok or skillet. Spray with cooking spray. Add onions, peas, carrots. Cook until tender crisp.

    2. Add rice. Heat.

    3. Make a hole in center of rice mixture. Add Egg Beaters and fry for 3 minutes or until set.

    4. Mix eggs into rice mixture. Add soy sauce, and Equal. Mix well.

    Calories: 100.9
    Fat Grams: 0.1
    Fiber Grams: 0.7

    W/W Points: 2
    Makes 8 1/2-cup servings.



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    Pork Fried Rice - 7 Points
    Pork Fried Rice

    Recipe By : Chinese Wok Booklet
    Serving Size : Makes 8 1/2-cup servings.

    4 green onion -- chopped
    1/4 head Chinese
    1/2 teaspoon ginger
    3 tablespoons oil
    3 eggs -- beaten
    1/2 pound pork roast
    2 tablespoons soy sauce, low sodium
    1/2 teaspoon sugar
    1/2 cup parsley -- chopped

    1. Heat oil. Add onions and rice.

    2. When well heated, add cabbage and fry for 5 minutes.

    3. Add pork and seasonings.

    4. Stir well and make a hole in center of rice mixture.

    5. Add eggs. Fry for 3 minutes or until set.

    6. Mix eggs into rice mixture.

    7. Sprinkle with parsley and serve.

    Calories: 333.2
    Fat Grams: 14.2
    Fiber Grams: 3.1

    W/W Points: 7
    Makes 8 1/2-cup servings.



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    Pork Fried Rice Modified - 4 Points * Exported from MasterCook *

    Pork Fried Rice Modified

    4 cups cooked rice -- cold
    4 green onion -- chopped
    1/4 head Chinese cabbage
    1/2 teaspoon ginger
    3/4 cup Egg Beaters® 99% egg substitute
    1/4 pound pork roast -- diced
    2 tablespoons soy sauce, low sodium
    1/2 teaspoon Spoonable Equal®
    1/2 cup parsley -- chopped
    cooking spray

    1. Spray large skillet with cooking spray. Add onions and rice.

    2. When well heated add cabbage and fry for 5 minutes.

    3. Add pork and spices.

    4. Stir well and make hole in center.

    5. Add Egg Beaters. Fry 3 minutes and mix into rice.

    6. Sprinkle with parsley and serve.

    Calories: 227.6
    Fat Grams: 4.1
    Fiber Grams: 3.1

    W/W Points: 4
    Makes 8 1/2-cup servings.



    Teriyaki Rice

    Recipe By : Great American Recipes
    Serving Size : 6 1/2-cup servings.

    1 cup long-grain rice
    2 cups Swanson's Natural Goodness Fat-Free Reduce -- beef flavor
    1/2 teaspoon
    3 green onions -- sliced
    2 cloves garlic -- minced
    2 tablespoons teriyaki sauce
    1 tablespoon brown sugar

    1. Heat broth to a boil. Add salt and rice.

    2. Return to a boil. Cover pan with lid. Simmer about 20 minutes or until rice is almost cooked.

    3. Add onions, garlic, teriyaki sauce and brown sugar. Stir to combine.

    4. Reheat for a few minutes until green onions are soft but not mushy.

    Calories: 166.9
    Fat grams: 0.4
    Fiber grams: 2.4

    W/W Points: 3
    Makes 6 1/2-cup servings.
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    Vegetarian Fried Rice - 3 or 5 Points

    Recipe By : BH&G Stir-Fry Recipes
    Serving Size : 6 1/2-cup servings.

    1 tablespoon sherry
    1 tablespoon soy sauce, low sodium
    1/2 teaspoon sugar
    dash tabasco sauce
    1 tablespoon vegetable oil
    1/2 cup Better'n'Eggs
    1 clove garlic -- minced
    1 cup cucumber -- chopped
    1 small onion -- chopped
    1/2 cup green bell pepper -- chopped
    3 cups cooked rice -- chilled
    2 medium tomatoes -- chopped
    1/2 cup peanuts -- optional
    6 tablespoons fat-free cheddar cheese -- optional

    1. Stir together sherry, soy sauce, sugar, tabasco and 1 tablespoon water. Set aside.

    2. Spray wok with cooking spray. Add Better'n'Eggs. Lift and tilt wok to form a thin layer of egg product. Cook without stirring 2-3 minutes or until just set. Remove wok from heat and cut egg product into bite size strips. Remove from wok.

    3. Heat oil in wok. Stir-fry garlic for 15 seconds. Add cucumber and onion; stir-fry for 1 1/2 minutes. Add green pepper; stir-fry for 1 1/2 minutes more or until vegetables are tender-crisp.

    4. Stir sauce and chilled rice into vegetables. Cook for 1 minute more. Gently stir in Better'n'Eggs and tomatoes. Cover and cook 1 minute.

    5. Stir in peanuts if used.

    6. Transfer to serving dishes; sprinkle with cheese if used.

    Calories: 260.0
    Fat grams: 8.7
    Fiber grams: 2.6

    W/W Points: 5
    6 1/2-cup servings.

    IF YOU OMIT THE PEANUTS AND CHEESE THE FOLLOWING APPLY:

    Calories: 180.9
    Fat grams: 2.7
    Fiber grams: 1.6

    W/W Points: 3

  • #2
    Almond Fried Rice - 6 Points * Exported from MasterCook *

    Almond Fried Rice

    Recipe By : Kikkoman
    Serving Size : 6 1/2-cup servings.

    2 tablespoons oil
    3/4 cup green onion -- thinly sliced
    1/2 cup red bell pepper -- diced
    1 egg -- beaten
    3 cups cooked rice -- cold
    1/2 cup lean ham -- cooked & diced
    1/2 cup almonds, blanched -- slivered
    2 tablespoons soy sauce, low sodium

    1. Heat oil in skillet over medium-high heat.

    2. Add onions and pepper.

    3. Stir-fry for 1 minute.

    4. Add egg; cook, stirring gently until firm.

    5. Stir in rice and cook until heated through, gently separating grains.

    6. Add ham and soy sauce.

    7. Just before serving add almonds.

    Calories: 277.7
    Fat Grams: 12.5
    Fiber Grams: 1.8

    W/W Points: 6
    6 1/2-cup servings.

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