1 package 6 1/4 ounces quick cooking long grain and wild rice
2 cups broccoli florets
2 ounces snow peas, cut into halves
2 medium carrots, sliced
3/4 cup bean sprouts
3/4 cup sliced shiitake or white mushrooms
1/2 cup chopped red or green bell pepper
1 teaspoon minced garlic
1 teaspoon finely chopped ginger root
2 tablespoons vegetable oil
1/2 cup vegetable broth
2 tablespoons reduced sodium soy sauce
1 egg, lightly scrambled, crumbled
Cook rice according to package directions, discarding seasoning packet. Stir fry vegetables, garlic and ginger root in oil in wok over medium high heat until crisp tender, 5 to 8 minutes. Add broth and soy sauce to work; stir in rice and scrambled egg and cook 2 to 3 minutes. 4 servings, 1 1/2 cups each.
Nutritional Information per serving:
Calories: 305, Fat: 8.9 g, Cholesterol: 53 mg, Sodium: 435 mg, Protein: 10.6 g, Carbohydrate: 48.3 g
Diabetic Exchanges: 3 Vegetable, 2 Bread, 2 Fat
Diabetic Index | Recipe Index | Home