lisalewis@firstplace
November 30th, 2006, 08:59 AM
Serves: 4
Exchanges: 1-1/2 meats, 1-1/2 breads, 1/2 vegetable, 1/2 fat
Ingredients:
1/2 cup egg substitute
1 teaspoon ginger root, peeled, and minced
2 cloves garlic, minced
1 cup sliced mushrooms
3 cups bok choy (2-inch), julienne-cut
1/4 pound lean lower-salt smoked ham
2 cups cooked rice, cooked without salt, or fat
1/4 cup no-salt-added chicken broth
1/4 teaspoon salt
1/4 teaspoon pepper
Preparation:
Heat 1 teaspoon oil in a nonstick skillet over medium-high heat. Add egg; tilt skillet so egg covers bottom. Cook 1-1/2 minutes or until set. Remove egg; cut into 1-inch strips. Set aside.
Heat remaining oil in skillet. Add gingerroot and garlic; stir-fry 30 seconds. Add mushrooms, bok choy, and ham; stir-fry 1 minute. Add rice; stir-fry 2 minutes. Add egg strips, broth, salt, and pepper. Increase heat to high, and stir-fry 2 minutes or until liquid is nearly absorbed.
Serves 4 (serving size: 1-1/4 cup)
Exchanges: 1-1/2 meats, 1-1/2 breads, 1/2 vegetable, 1/2 fat
Ingredients:
1/2 cup egg substitute
1 teaspoon ginger root, peeled, and minced
2 cloves garlic, minced
1 cup sliced mushrooms
3 cups bok choy (2-inch), julienne-cut
1/4 pound lean lower-salt smoked ham
2 cups cooked rice, cooked without salt, or fat
1/4 cup no-salt-added chicken broth
1/4 teaspoon salt
1/4 teaspoon pepper
Preparation:
Heat 1 teaspoon oil in a nonstick skillet over medium-high heat. Add egg; tilt skillet so egg covers bottom. Cook 1-1/2 minutes or until set. Remove egg; cut into 1-inch strips. Set aside.
Heat remaining oil in skillet. Add gingerroot and garlic; stir-fry 30 seconds. Add mushrooms, bok choy, and ham; stir-fry 1 minute. Add rice; stir-fry 2 minutes. Add egg strips, broth, salt, and pepper. Increase heat to high, and stir-fry 2 minutes or until liquid is nearly absorbed.
Serves 4 (serving size: 1-1/4 cup)