1 C. rice (white or brown)
\n1 C. chicken broth
\n1\/2 C. egg substitute
\n1\/2 tsp. mustard powder
\n2 cloves garlic
\n1 tsp. shredded fresh ginger
\n1\/2 C. carrot chopped into small pieces
\n1\/2 C. frozen peas
\n1 -8 ounce can sliced water chestnuts, drained
\n2 T. reduced sodium soy sauce<\/p>\n
Cook rice as directed but substitute 1 C. chicken broth for 1 C. water. Let rice cool to room temperature or cover and refrigerate until ready to use. In a small bowl mix together egg substitute, and dry mustard until blended. Lightly coat a large skillet or wok with nonstick vegetable spray. Heat skillet over medium heat and add egg mixture. Cook the egg mixture without stirring until they begin to set; stir and cook until the egg bits are small and crumbly. Remove and set aside.
\nSlightly heat the skillet, then spray it with nonstick spray. Add garlic and ginger. Cook and stir over medium-high heat until fragrant, about 1 minute. Add the carrots and peas. Cook and stir for about 3 minutes until vegetables are tender. Stir in cooked rice, scrambled eggs bits, and water chestnuts. Cook and stir until heated through, about 3 minutes. Add soy sauce to rice mixture. Cook and stir for 2 minutes.<\/p>\n
Yield: 6 servings
\nCalories: 97
\nFat: 1.2g
\nFiber: 3g<\/p>\n","protected":false},"excerpt":{"rendered":"
1 C. rice (white or brown) 1 C. chicken broth 1\/2 C. egg substitute 1\/2 tsp. mustard powder 2 cloves garlic 1 tsp. shredded fresh ginger 1\/2 C. carrot chopped into small pieces 1\/2 C. frozen peas 1 -8 ounce can sliced water chestnuts, drained 2 T. reduced sodium soy sauce Cook rice as directed but substitute 1 C. chicken broth for 1 C. water. Let rice cool to room temperature or cover and refrigerate until ready to use. In…<\/p>\n