[Kelly_S]

* Exported from MasterCook *

Fried Rice - 2 Points

Recipe By : Kelly Shields
Serving Size : 8 Preparation Time :0:00
Categories : Side Dishes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 cups converted rice, cooked; Uncle Ben's -- cold
1/4 cup green onions -- thinly sliced
1/2 cup frozen peas
1/4 cup carrots -- minced
1/2 teaspoon ginger
1/2 teaspoon granulated garlic
1/4 cup Egg Beaters® 99% egg substitute
2 tablespoons soy sauce, low sodium
1/2 teaspoon Spoonable Equal® sweetener
cooking spray

1. Heat wok or skillet. Spray with cooking spray. Add onions, peas, carrots. Cook until tender crisp.

2. Add rice. Heat.

3. Make a hole in center of rice mixture. Add Egg Beaters and fry for 3 minutes or until set.

4. Mix eggs into rice mixture. Add soy sauce, seasonings and Equal. Mix well.

Calories: 100.9
Fat Grams: 0.1
Fiber Grams: 0.7

W/W Points: 2

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Serving Ideas : Makes 8 1/2-cup servings.


If you use regular long grain white rice it is 3 points per 1/2 cup.

[Kelly_S]

* Exported from MasterCook *

Pork Fried Rice Modified

Recipe By : Kelly Shields
Serving Size : 8 Preparation Time :0:00
Categories : Side Dishes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 cups cooked rice -- cold
4 green onion -- chopped
1/4 head Chinese cabbage
1/2 teaspoon ginger
3/4 cup Egg Beaters® 99% egg substitute
1/4 pound pork roast -- diced
2 tablespoons soy sauce, low sodium
1/2 teaspoon Spoonable Equal®
1/2 cup parsley -- chopped
cooking spray

1. Spray large skillet with cooking spray. Add onions and rice.

2. When well heated add cabbage and fry for 5 minutes.

3. Add pork and spices.

4. Stir well and make hole in center.

5. Add Egg Beaters. Fry 3 minutes and mix into rice.

6. Sprinkle with parsley and serve.

Calories: 227.6
Fat Grams: 4.1
Fiber Grams: 3.1

W/W Points: 4


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[Kelly_S]

* Exported from MasterCook *

Teriyaki Rice

Recipe By : Great American Recipes
Serving Size : 6 Preparation Time :0:00
Categories : Side Dishes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup long-grain rice
2 cups Swanson's Natural Goodness Fat-Free Reduced Sodium -- beef or chicken flavor
1/2 teaspoon salt
3 green onions -- sliced
2 cloves garlic -- minced
2 tablespoons teriyaki sauce
1 tablespoon brown sugar

1. Heat broth to a boil. Add salt and rice.

2. Return to a boil. Cover pan with lid. Simmer about 20 minutes or until rice is almost cooked.

3. Add onions, garlic, teriyaki sauce and brown sugar. Stir to combine.

4. Reheat for a few minutes until green onions are soft but not mushy.

Calories: 166.9
Fat grams: 0.4
Fiber grams: 2.4

W/W Points: 3

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Serving Ideas : Good option to replace fried rice.


It should be 1/2 a cup if I remember correctly. I haven't made it in a while. Usually when I do I'll put how many servings (6 1/2-cup servings) in the notes section. Sorry I couldn't be much more help.

When you make the recipe you could measure the entire recipe then divide by 6 and then you'll know.

[Kelly_S]

* Exported from MasterCook *

Almond Fried Rice

Recipe By : Kikkoman
Serving Size : 6 Preparation Time :0:00
Categories : Side Dishes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons oil
3/4 cup green onion -- thinly sliced
1/2 cup red bell pepper -- diced
1 egg -- beaten
3 cups cooked rice -- cold
1/2 cup lean ham -- cooked & diced
1/2 cup almonds, blanched -- slivered
2 tablespoons soy sauce, low sodium

1. Heat oil in skillet over medium-high heat.

2. Add onions and pepper.

3. Stir-fry for 1 minute.

4. Add egg; cook, stirring gently until firm.

5. Stir in rice and cook until heated through, gently separating grains.

6. Add ham and soy sauce.

7. Just before serving add almonds.

Calories: 277.7
Fat Grams: 12.5
Fiber Grams: 1.8

W/W Points: 6

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[Kelly_S]

* Exported from MasterCook *

Mexicali Rice - 2 Points

Recipe By : The Best Slow Cooker Cookbook Ever
Serving Size : 12 Preparation Time :0:00
Categories : Side Dishes Slow Cooker/Crockpot

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
15 1/4 ounces canned corn
15 ounces black beans, Ranch Style
4 ounces green chiles -- diced
1 medium onion -- chopped
1 medium red bell pepper -- chopped
2 cups converted rice, cooked; Uncle Ben's
3 1/2 cups boiling water
1/2 cup orange juice, from frozen concentrate -- thawed
6 tablespoons fresh lime juice
1 1/2 tablespoons ground cumin
1 tablespoon chili powder
1/3 cup fresh cilantro -- chopped
1/2 teaspoon salt

1. In slow cooker combine all ingredients but 2 tablespoons lime juice, cilantro and salt.

2. Cover and cook on low heat setting 2 3/4 to 3 hours. Stir in remaining lime juice, cilantro and salt. Mix well.

Calories: 101.3
Fat grams: 0.7
Fiber grams: 2.8

W/W Points: 2

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These are new recipes and I haven't made them yet so I don't know the volume of what a
serving is yet.


[This message has been edited by Kelly_S (edited 09-08-1999).]

[Kelly_S]

pulling up

[Kelly_S]

pulling up

[Kelly_S]

* Exported from MasterCook *

Pork Fried Rice - 5 or 6 Points

Recipe By : Weight Watchers Meals in Minutes Cookbook Page 279
Serving Size : 2 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons peanut oil -- or vegetable oil
1 cup scallions or green onions -- sliced diagonally
1 cup celery -- sliced diagonally
1 cup sliced mushrooms
1 1/2 cups cooked instant rice
1 ounce cooked pork -- shredded
1 tablespoon soy sauce, low sodium
1 egg -- slightly beaten

1. In 9-inch nonstick skillet heat oil; add vegetables and cook over high heat, stirring frequently, until tender crisp, 3 to 4 minutes. Add rice, pork, soy sauce and cook, stirring constantly, until rice is lightly browned, 2 to 3 minutes. Stir in egg and continuing to stir, cook until egg is set, about 1 minute.

Each serving provides: 1 Protein Exchanges; 1 1/2 Bread Exchanges; 3 Vegetable Exchanges; 1 Fat Exchange

Per serving: 283 calories; 12 g protein; 9 g fat; 38 g carbohydrates; 74 mg calcium; 400 mg sodium; 150 mg cholesterol; 4 g dietary fiber

VARIATION: Chicken Fried Rice - - Substitute 1 ounce shredded cooked chicken for the pork.

Per serving: 277 calories; 12 g protein; 9 g fat; 38 g carbohydrates; 75 mg calcium; 403 mg sodium; 150 mg cholesterol; 4 g dietary fiber


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NOTES : Per MasterCook database the following nutritional analysis is provided:

PORK:

Calories: 263.2
Fat grams: 8.2
Fiber grams: 3.2
Carbohydrate grams: 35.1

CHICKEN:

Calories: 273.9
Fat grams: 9.7
Fiber grams: 3.2
Carbohydrate grams: 35.1