| CATEGORY |
CUISINE |
TAG |
YIELD |
| Vegetables, Eggs, Dairy |
Vegetarian |
Main dish, Brunch, Vegetarian, Ovo-lacto, Low-fat |
6 |
Servings |
INGREDIENTS
| 1 |
ts |
Margarine |
| 3/4 |
c |
Shredded carrots |
| 3/4 |
c |
Diced green pepper |
| 3/4 |
c |
Sliced fresh mushrooms |
| 6 |
|
Egg whites; beaten |
| 2 |
|
Eggs; beaten |
| 1/2 |
c |
Skim milk |
| 1/2 |
ts |
Salt |
| 1/4 |
ts |
Ground pepper |
| 3 |
c |
Cooked brown rice |
| 1/2 |
c |
Shredded Cheddar cheese |
|
|
Corn tortillas (optional) warmed |
INSTRUCTIONS
Melt margarine in large skillet over medium-high heat until hot. Add
carrots, green pepper, and mushrooms; cook 2 minutes. Combine egg
whites, eggs, milk, salt, and black pepper in small bowl. Reduce
heat to medium and pour egg mixture over vegetables. Continue
stirring 1-1/2 to 2 minutes. Add rice and cheese; stir to gently
separate grains. Heat 2 minutes. Serve immediately or spoon mixture
into warm corn tortillas, if desired.
Microwave Oven Instructions: Combine carrots, green pepper,
mushrooms, and margarine in 2-1/2-quart microproof baking dish.
Cover and cook on HIGH 4 minutes. Combine egg whites, eggs, salt,
and black pepper in small mixing bowl; pour over vegetables. Cook on
HIGH 4 minutes, stirring with fork after each minute to cut cooked
eggs into small pieces. Stir in rice; cook on HIGH about 1 minute
until heated through.
Each serving provides:
* 212 calories
* 11.4 g. protein
* 6.5 g. fat,
* 27 g. carbohydrates
* 2.5 g. dietary fiber
* 35.3 mg. sodium
* 79 mg cholesterol
NOTE: Optional ingredients are omitted from the nutritional analysis.
When ingredient choices appear in a recipe, the first ingredient is
used for calculation.
Source: "Light, Lean & Low Fat" booklet
Reprinted with permission from USA Rice Council
Electronic format courtesy of Karen Mintzias
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/lllfrice.zip
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