Awesome Low Calorie,Low Fat Fried Rice
I know we have a recipe section but i made this tonight and thought it was great and i wanted to share, its also super filling! By the way this is my own take on fried rice so bare with me! Though the items in the rice are optional they really add taste so its my suggestion you keep them in
Ingredients:
1 Green Zucchini
1 White Onion
1/3 Cup Reduced Sodium Soy Sauce
1 Cup Dry Brown Instant Rice(We use a green giant version here that steams in the bag in 4 mins in the microwave and is the same exact amount of calories and fat)
3 Sprays of 0 Calorie Vegetable Spray
1 tbs Sesame Seeds
Make the brown rice according to the directions on the package, usually a serving is 1/2 cup of dry rice, this recipe calls for 1 whole cup and makes 2 servings.If you are using the steam pouch version dont make it just yet.
Cut the zucchini into 4 strips, so lengthwise then each piece lengthwise,then cut into small chunks..i get about 10 chunks per slice
then cut the onion into chunks,if you like small pieces then you can go small, we like bigger chunks here so thats what we do.
after those are all cut up spray a large skillet twice with the 0 calorie spray and add veggies, we saute them over medium heat until the zucchini starts to really brown and the onions are barely crispy anymore, its about 10-12 minutes.
after sauting for about 8 mins spray once again with the cooking spray and add the sesame seeds, make sure the seeds evenly coat the veggies
After you add the seeds throw the brown rice into the microwave if you have bought the steam bag version, we set it for 4 mins and always comes out perfect.If you have premade the rice add it to the pan along with the soy sauce mix it up and let the rice heat, the rice should start to stick to the skillet lightly just keep turning the rice over int he pan so it does not burn...after about a minute the rice should be evenly coated int he sauce and should be warm.
And thats it! We just half it in the pan and it makes two servings..
1 Serving (Half of Skillet)
175 Calories
1-2 Grams of fat Depending on your rice
3-6 grams of fiber Depending on rice
3 Weight Watcher Points
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