Pork Fried Rice
Ingredients
- 8 o.z. Pork
- 1/4 cup low-sodium chicken broth
- 1 tbsp reduced-sodium teriyaki
- sauce
- 1/2 tsp groun coriander
- 1/4 tsp ground ginger
- 2 tsp peanut oil
- 2 large eggs, lightly beaten
- 1 cup chopped scallions
- 1 cup chopped green bell pepper
- 1 cup shredded carrots
- 1 1/2 cups cooked brown rice
- 1/2 cup thawed frozen peas
Directions
- 1. Heat wok or large nonstick skillet sprayed with nonstick cooking
- spray over medium high heat; add pork. Cook, stirring frequently, 4-
- 5 minutes, until browned. Transfer to medium bowl; add broth,
- teriyaki sauce, coriander and ginger, Stir and set aside.
- 2. Add 1 teaspoon of the oil to wk and heat; add eggs. Cook,
- stirring, until set but still moist. Transfer to small bowl.
- 3. Heat the remaining teaspoon o oil in same skillet; add scallions,
- pepper and carrots. Cook, stirring frequently, 3-4 minutes, until
- tender. Stir in rice and peas; cook until rice begins to brown. Add
- pork mixture and cooked eggs; cook 5 minutes, until pork is heated
- through.
- Each serving provides: 1/2 fat, 1 1/2 vegetables, 2 proteins, 1
- bread, 5 optional caloris
- Per serving: 272 caloris, 17 g protein, 11 g fat 27 g carbahydrate,
- 194 mg sodium, 153 mg cholesterol, 4 g dietary fiber.