Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Main dish Brunch
Vegetarian Ovo-lacto
Low-fat
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 t 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
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
