Hubby & I ordered Chinese delivery the other night. Off the "Special Diet" menu, which is basically Chinese Take-Out standards steamed w/o the heavy oil sauces mixed in, but they come on the side. Whenever we get Chinese food we always have those little boxes of steamed rice leftover, & I LOVE to use them later on to make fried rice.
It is no easy task to make fried rice a diet food, & even with my method it's playing close to the chest. I call it a method because it has no rhyme & very little reason, I eyeball almost all the measurements & most additions are "to taste."
Basically, this is how I went about it:
1/2 cup Egg Beaters
1 cup mixed veggies (I used frozen corn & frozen peas.)
1 tbsp light yogurt margarine
1/2 tbsp minced garlic
4 oz mini salad shrimp
1 tsp sesame oil
2 tbsp Tamari soy sauce
1/2 tsp ground ginger
1/2 tsp onion salt
1 1/2 cups leftover rice
2 tsp olive oil
Over med-high heat place skillet coated with cooking spray, pour Egg Beaters into skillet & cook through (scrambled), remove from skillet & set aside. In same skillet, add margarine & garlic. Add frozen veggies & cook through. Add mini shrimp & cook until liquid has evaporated. Remove veggies & shrimp, set aside. In same skillet, add olive oil & 1 tbsp of soy sauce, scraping the bottom of the pan, then add leftover rice. Break up with spoon, add soy sauce, sesame oil, ginger & onion salt. MIX WELL. When rice is heated through completely, fold the eggs, veggies, & shrimp into the rice. Taste test, season accordingly.
Makes 4 servings. 5 Points per serving.*
*edited after further recipe analysis.