Saturday, April 13, 2013

[MC-AllEthnic-Recipes] WW Ginger and Scallion Stir-Fried Brown Rice - 8 pts plus

 

                      
* Exported from MasterCook *

        WW Ginger and Scallion Stir-Fried Brown Rice - 8 pts plus

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : LowFat (Less than 15%)          Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2          teaspoons  olive oil
     1/2          cups  carrots -- thinly sliced
     1/2          cups  dried shiitake mushrooms -- stems  removed, thinly sliced
  1           teaspoon  ginger root -- fresh, minced
     1/2          cups  snow peas -- sliced in half lengthwise
     1/2          cups  frozen green peas -- or fresh peas
  4               cups  cooked brown rice -- freshly cooked or day old
  1                cup  kale -- or other greens such as  Swiss chard or collards, chopped
  2              large  egg -- well-beaten
  2               Tbsp  low-sodium soy sauce
     1/3           cup  uncooked  scallions -- sliced, divided

Heat oil in a large nonstick skillet over high heat until very hot but not
smoking; add carrots and then mushrooms. Cook, stirring and shaking pan
for 2 to 3 minutes. Add ginger and snow         peas and cook for 30
seconds more; add peas and rice and stir to               combine.

Next, add chopped greens; reduce heat to medium and cook, covered, about 2
minutes. Remove cover and increase heat to  medium-high. Add beaten eggs,
soy sauce and 1/4 cup of scallions,               stirring to combine;
cook 3 to 4 minutes more and garnish with remaining scallions. 

Yields about 1 3/4 cup per serving. 

Make this quick dish even faster with leftover rice. The addition of egg
boosts its protein value for a satisfying meal. 

Cuisine:
  "Asian"
Source:
  "Weight Watchers International"
S(Formatted by Chupa Babi):
  "April 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 403 Calories; 7g Fat (14.7%
calories from fat); 13g Protein; 76g Carbohydrate; 9g Dietary Fiber; 106mg
Cholesterol; 375mg Sodium.  Exchanges: 4 1/2 Grain(Starch); 1/2 Lean Meat;
1 Vegetable; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0

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