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Breakfast : Egg Fried Rice
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From: MSN NicknameRain7s1  (Original Message)Sent: 4/19/2008 9:13 PM

Egg Fried Rice

Prep Time: 5 minutes or less
Cook Time: 35 minutes

Serves: 4

Ingredients

  • 1 cup rice, brown, cooked
  • 2 tablespoons canola oil
  • 20 fluid ounces chicken broth, fat-free, low-sodium
  • 1/2 cup green onion, chopped
  • 1 celery stalk, medium
  • 2 eggs, large

    Preparation
    1. Please note that cook time may vary depending on what variety of rice is used, i.e., short- vs. long-cooking rice.
    2. In a large non-stick skillet, cook rice in hot oil over medium heat until golden brown (may smoke), stirring frequently.
    3. Reduce heat, and add chicken stock (20 fluid ounces is 2-1/2 cups) to rice.
    4. Simmer, covered, for 20 to 25 minutes or until rice is tender. Remove cover during last few minutes to allow evaporation.
    5. Wash and chop onion and celery; stir into rice. Cook uncovered until liquid is absorbed.
    6. Push rice mixture to the side, add eggs that have been scrambled, and cook until almost set. Blend egg into rice.
    7. Serve hot for best flavor. Season with black pepper and/or hot sauce, if desired.


  • Diet Exchange
    Other Carbohydrates: 0.0
    Very Lean Meat: 0.0
    Fat: 1.5
    Milk: 0.0
    Vegetable: 0.5
    Fruit: 0.0
    Lean Meat: 1.0
    Bread/Starch: 2.0

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    Nutrition Information
    Amount Per Serving
    Calories 290
     
    Calories from Fat 100
    Total Fat 11 g
    Saturated Fat 2 g
    Cholesterol 110 mg
    Sodium 140 mg
    Total Carbohydrate 38 g
    Dietary Fiber 3 g
    Sugars 2 g
    Protein 10 g
    Vitamin A 6%
    Vitamin C 6%
    Calcium 4%
    Iron 8%


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