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The Recipe Instructions |
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Ingredients
1 tsp margarine
3/4 cup shredded carrots
3/4 cup diced green pepper
3/4 cup sliced fresh mushrooms
6 egg whites, beaten
2 eggs, beaten
1/2 cup skim milk
1/2 tsp salt
1/4 tsp ground pepper
3 cup cooked brown rice
1/2 cup shredded cheddar cheese
1 corn tortillas (optional) - warmed
Directions
Melt margarine in large skillet over medium-high heat until hot. Add
carrots, green pepper, and mushrooms; cook 2 minutes. Combine egg
whites, eggs, milk, salt, and black pepper in small bowl. Reduce heat
to medium and pour egg mixture over vegetables. Continue stirring
1-1/2 to 2 minutes. Add rice and cheese; stir to gently separate
grains. Heat 2 minutes. Serve immediately or spoon mixture into warm
corn tortillas, if desired.
Microwave Oven Instructions: Combine carrots, green pepper,
mushrooms, and margarine in 2-1/2-quart microproof baking dish. Cover
and cook on HIGH 4 minutes. Combine egg whites, eggs, salt, and
black pepper in small mixing bowl; pour over vegetables. Cook on HIGH
4 minutes, stirring with fork after each minute to cut cooked eggs
into small pieces. Stir in rice; cook on HIGH about 1 minute until
heated through.
Each serving provides: * 212 calories * 11.4 g. protein * 6.5 g. fat,
* 27 g. carbohydrates * 2.5 g. dietary fiber * 35.3 mg. sodium * 79 mg
cholesterol
NOTE: Optional ingredients are omitted from the nutritional analysis.
When ingredient choices appear in a recipe, the first ingredient is
used for calculation.
Source: "Light, Lean & Low Fat" booklet Reprinted with permission
from USA Rice Council Electronic format courtesy of Karen Mintzias
Servings: 6
Diet Brunch Rice Recipe brought to you by Diet Recipes To-Go
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The brassica family, Healthy super foods that also help your Weight loss (examples: Cauliflower, Boiled potatoes, Mizuna and Radishes) Altthough not always popular with children, these vegetables are full of vitamins (folate and vitamin c), minerals (eg. selenium), fibre, chlorophyll, antioxidents, and indole-3-carbinol. In addition to their numerous other beneficial effects, the vitamins and nutrients in these are thought by doctors to help reduce the cancer risk. Super foods containing lycopene (includes water melon, red bell peppers & spiny bitter gourd) The nutrient lypcopene is a natural pigment and one of the carotenid family. It is accountable for the vivid red colour of many fruits and vegetables. Fortunately, unlike most other healthy agents, this useful phytochemical is not damaged if it is cooked, instead it is observably enhanced by being cooked. . Lycoprene's most interesting nutritional contribution is that it acts as an antioxidant and seems to be of use in the fight to lower the chances of cancer. This useful phytochemical is the most effective fighter of singlet oxygen, which is correlated with aging of the skin. It is also thought to curtail the progression of diseases affecting arterial blood vessels. The low-cal diet In a nutshell, a low calorie weight loss regime is based on the fact that if you are going to lose weight, then you have to consume fewer calories than you actually use. What is a calorie? A calorie is a unit of measurement for energy. The calorie is the the energy required to increase the temperature of 1 gram of water by 1 degree centigrade at normal atmospheric pressure. If your meal contains more calories, then it will will give you more energy to use when it is eaten. Low calorie food types include cabbage, green peppers, watermelon, canadian bacon, and eggs. |