Hawaiian Fried Rice
|Fat free, low sodium chicken broth||1⁄4 Cup (4 tbs)|
|Reduced sodium soy sauce||2 Tablespoon|
|Grated ginger root||1 Tablespoon|
|Hoisin sauce||2 Teaspoon|
|Crushed red pepper||1⁄4 Teaspoon|
|Peanut oil||3 Teaspoon|
|Fat free egg substitute||1 Cup (16 tbs)|
|Snow peas||8 Ounce, ends and strings removed|
|Canned baby corn||1 Cup (16 tbs), drained|
|Canned sliced water chestnuts||1⁄2 Cup (8 tbs), drained|
|Cooked rice||4 Cup (64 tbs)|
|Canned pineapple chunks||1 Cup (16 tbs), drained (Packed In Juice)|
In a small bowl, stir together the broth, soy sauce, ginger, hoisin sauce and pepper; set aside.
Add 1 teaspoon of the oil to a wok or large no-stick skillet and heat over medium heat.
Add the egg substitute and cook until it begins to set.
Using a large spatula, lift and turn the egg so it cooks evenly.
Continue cooking until set but still glossy and moist.
Transfer to a plate.
Wipe the wok or skillet with a paper towel.
Add the remaining 2 teaspoons of oil and heat over medium-high heat.
Add the snow peas, corn and water chestnuts.
Stir-fry for 2 to 3 minutes or until the vegetables are crisp-tender.
Push the vegetables to the edge of the wok or skillet.
Add the rice and stir-fry about 2 minutes or until the rice begins to brown.
Stir in the pineapple, egg, broth mixture and vegetables.
Stir-fry about 5 minutes or until the mixture is heated through and the sauce slightly thickens.
Serving size: Complete recipe
Calories 1659 Calories from Fat 164
% Daily Value*
Total Fat 19 g28.6%
Saturated Fat 3.1 g15.6%
Trans Fat 0 g
Cholesterol 0.3 mg0.1%
Sodium 2290.1 mg95.4%
Total Carbohydrates 313 g104.2%
Dietary Fiber 18.3 g73.3%
Sugars 58.2 g
Protein 60 g120.9%
Vitamin A 121.3% Vitamin C 228.2%
Calcium 172.5% Iron 172.7%
*Based on a 2000 Calorie diet