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The Recipe Instructions |
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Ingredients
5 egg whites
6 tsp teriyaki sauce, divided
3 tsp toasted sesame seeds, divided
1 tsp dark sesame oil
1/2 cup defatted low-sodium chicken broth
1 tbsp minced fresh ginger
6 oz uncooked Chinese rice noodles, cooked, well drain
= (or use vermicelli)
1/3 cup sliced green onions
Directions
Beat together egg whites, 2 teaspoons teriyaki sauce and 1 teaspoon sesame
seeds.
Heat large nonstick skillet over medium heat. Add oil; heat until hot.
Pour egg mixture into skillet; cook 1 1/2 to 2 minutes or until bottom of
omelet is set.
Turn omelet over; cook 30 seconds to 1 minute. Slide out onto plate; cool
and cut into 1/2-inch strips.
Add broth, ginger and remaining 4 teaspoons teriyaki sauce to skillet.
Bring to a boil over high heat; reduce heat to medium. Add noodles; heat
through. Add omelet strips and onions; heat through. Sprinkle with
remaining 2 teaspoons sesame seeds.
This recipe yields 4 side-dish servings.
Exchanges Per Serving: 1 Starch, 1/2 Meat, 1/2 Fat.
Nutrition Facts: Calories 111; Calories from Fat 19%; Total Fat 2g;
Saturated Fat 1g; Protein 7g; Carbohydrates 16g; Cholesterol 0mg;
Sodium 226mg; Dietary Fiber 1g.
Comments: Even though this recipe gets most of its protein from eggs, it's
virtually cholesterol free. Only the egg whites are used, thus
eliminating the fat and cholesterol that is contained in the yolks.
To toast sesame seeds, spread seeds in small skillet. Shake skillet over
medium heat 2 minutes or until seeds begin to pop and turn golden.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-09-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 52 Calories; 2g Fat (36.2% calories
from fat); 5g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol;
415mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable;
1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
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