August 2006Monthly Archives

I adapted this recipe from one I found on the Weight Watchers website. I’m very happy with how it turned out overall.

Chik’n Fried Rice

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Serving Size : Four (1.25 cup) servings

2 teaspoons canola oil
1/4 cup egg substitute
1/2 cup chopped scallions — green & white parts
1/2 cup diced red onion
2 cloves minced garlic
12 ounces Quorn Tenders (chicken-style meat substitute)
1/2 cup diced carrots
2 cups cooked brown rice — kept hot
1/2 cup frozen green peas — thawed
1/2 cup waterchestnuts — sliced
2 tablespoons low sodium soy sauce

Coat a large nonstick skillet or wok pan heated over medium-high heat with canola oil. Add scallions, onions, and garlic; sauté 2 minutes. Add chik’n and carrots; sauté until the chik’n is heated through, stirring frequently, about 5 minutes. Create a well in the middle and the pan and gradually add the egg substitute scrambling quickly while adding. Stir in the brown rice, peas, waterchestnuts, and soy sauce; cook until heated through, about 1 minute.

Per Serving: 299 Calories; 7g Fat (20.1% calories from fat); 18g Protein; 43g Carbohydrate; 7g Dietary Fiber; trace Cholesterol; 712mg Sodium.

The next time I make it, I think I’ll use a bit less of the Quorn Tenders and a bit more rice. I toyed around with it in MasterCook. If I use only 8 oz of the Quorn Tenders and use 3 cups of cooked rice, it only increases the calores to 324 and the fat and fiber content remain the same.

In my effort to add more variety to my eating plan, I’ve been surfing more veg cooking websites this weekend. I’ve added a few new links and blogs in my sidebar. I also found several new recipes I want to try.

Here’s one in particular that I definitely want to try. This one is courtesy of Karina, the [Gluten Free] Goddess.

Spanish-Style Brown Rice

2 cups V8 or tomato juice***
1/2 cup water
1 cup raw long grain brown rice
1 tablespoon olive oil
1 teaspoon chili powder
1/2 teaspoon cumin
3 green onions, washed well, trimmed, chopped
fresh chopped cilantro or parsley for garnish

If you are using a rice cooker (which I absolutely swear by) simply combine all of the above ingredients in the cooking bowl and follow your manufacturer’s instructions. Double the recipe to feed more folks, or plan for leftovers.

For cooking rice on the stove top, bring the juice and water to a boil in a non-stick saucepan, and stir in the rice, olive oil, spices and onions. Cover and reduce heat to low, simmering until all of the liquid is absorbed, about 25-30 minutes. Stir and fluff with a fork.

***No tomato juice on hand? Dilute your favorite red sauce or salsa with water.

I made Susan’s Skinny Figgy Bars today. They are VERY tasty, in my opinion. Unfortunately, in the process of making them, I discovered that the non-stick coating of my 8″ square pan had begun peeling. So, into the trash it went and I made them in my round pan instead. Here are a couple of pics of how mine turned out:

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