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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
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
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