This cookbook is loaded with quick, easy and healthy recipes! The veggie fried rice that I made today is probably one of the most involved recipes in the book, but it still only took 30-45 minutes.
You don't have to go buy the book for the recipe, I will share :)
Ingredients:
1 packet (about 1 ounce) dry friend rice seasoning mix (found in the asian section at the store)1/8 tsp garlic powder
1/8 tsp ground ginger
1 Tbsp reduced-sodium soy sauce
3/4 cup fat-free liquid egg substitute, OR 2 eggs beaten
2 cups frozen diced carrots and peas (my mixture had corn as well)
1 cup chopped mushrooms
2 cups cooked brown rice
1 cup chopped bean sprouts
1/4 cup chopped scallions (green onions)
salt and black pepper, to taste:
Directions:
In a small dish, combine seasoning mix, garlic powder, and ground ginger with soy sauce and 3 Tbsp warm water. Stir until seasoning mix has dissolved. Set aside.
Spray a wok or large skillet with nonstick spray, and bring it to medium heat. Add eggs and scramble until cooked, 2-3 minutes, using a spatula to break it up into bite-size pieces. Remove scrambled bits form the wok/skillet and set aside.
Add frozen veggies and mushrooms to the wok/skillet, and cook and stir until mushrooms have softened and all veggies are hot. Remove veggies and set aside with the egg-y bites.
Remove the wok/skillet from heat, re-spray with nonstick spray, and bring to high heat on the stove. Add rice and seasoning mixture, and stir to combine. Add bean sprouts, scallions, and the previously cooked veggies and scrambled eggs, and mix thoroughly to integrate. Cook and stir until entire mixture is hot, there is no liquid left in the skillet, and rice is just beginning to crisp. Season to taste with salt and pepper.
Per serving: 167 calories, 0.5g fat, 30g carbs, 8.5g protein, 4g fiber, 4g sugars
**I added some shrimp to mine, but you could also add chicken or beef to make it more meal-like!
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