Real African Dishes: [MC-AllEthnic-Recipes] WW Ginger and Scallion Stir-Fried Brown Rice

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"
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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