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The nutrition analysis is for the entire meal, so if you omit an ingredient or food, the analysis will vary. Substitutions
within the same food group may also alter some of the nutrient values.
Ingredients:
1/4 cup cooked brown rice
1/4 cup egg substitute or 1 egg, beaten
2 Tbsp chopped green onion
half of a garlic clove
1 tsp cooking oil
1/4 cup kidney beans (cooked from dry or canned, drained and rinsed)
2 tsp reduced sodium soy sauce
4 tsp oeanuts, dry roasted, unsalted
4 ounces baby carrots, about 15
2 Tbsp chicken broth, fat free, low sodium
1/2 cup pineapple chunks, canned without added sugar
4 ounces cottage cheese, low fat, low sodium, about 1/2 cup
Procedure:
Prepare rice ahead of time according to manufacturers directions, or use leftover cooked rice. Lightly spray a microwave
safe bowl with nonstick spray, add egg and microwave on high for about 20 to 30 seconds, or until egg is set. Invert
bowl onto a plate and slice egg into thin strips, set aside. Heat oil in a medium size skillet and saute onion and garlic
until tender, stirring frequently. Add rice, cook and stir for 3 minutes and add beans and soy sauce. Cook and
stir until heated through, place on serving dish and top with peanuts and egg strips. Steam baby carrots in chicken
stock, stovetop or in the microwave, and cottage chhese and pineapple is dessert.
Serving Size: Entire meal contains approximately
6900 calories, 16 g fat (3 g saturated), 81 g carbohydrate, 35 g protein, 560 mg sodium, 5 mg cholesterol, 11 g dietary
fiber
1 servings
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