iRun4Him: How to Make Fried Rice Weight Watchers Style

October 13, 2010

Things You'll Need:

First in a small dish, combine seasoning mix from either Kikkoman or Sun -Bird, I prefer Kikkoman. 1/8 tsp garlic powder, and 1/8 tsp ground ginger with 1 tsp soy sauce again I use Kikkoman and 3 tbsp. warm water. Using a fork or whisk, stir until seasoning mix has dissolved. Then I Set aside.
Next, Spray a large pan with non stick spray or a wok, but I don't have a wok, and bring it to medium heat on the stove. Add 3/4 cup egg substitute and scramble until cooked, using a spatula to break it up into little pieces. Remove scrambled bits from the pan and set aside.
Next, Add 1 cup mushrooms and 2 cups frozen vegetables to the pan, and cook and stir until mushrooms have softened and all veggies are hot. Remove veggies and set aside with the egg bits.
Last, Remove your pan from heat, re-spray with non stick spray, and bring to high heat on the stove. Add 2 cups brown rice and 1 package seasoning mixture, and stir to combine. Add 1 cup bean sprouts, 1/4 cup scallions and the previously cooked veggies and scrambled eggs, and mix thoroughly. Cook and stir until entire mixture is hot, there is no liquid left in the pan, and rice is just beginning to crisp. Season to taste with salt and pepper. This recipe is only 3 points for 1 cup and it is only 167 calories per cup. The total made should be about 5 cups.