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Mercy- Speedy Stir Fry- March 4, 2014

Laura Vinyard, a dietitian with Mercy, cooks a fast and easy stir fry.

Speedy Stir-Fry Rice

(Academy of Nutrition &
Dietetics)


Ingredients:

2 cups instant white or brown rice

Nonstick cooking spray

6 eggs, beaten (or egg substitutes)

1 tablespoon vegetable oil

3 green onions, chopped

1-1/2 cups frozen mixed vegetables, thawed

4 tablespoons reduced-sodium soy sauce


 Directions:


1.     Prepare rice according to package directions for
microwave.

2.     Coat a wok or large skillet with the nonstick cooking
spray; & heat until a drop of water sizzles.

3.     Scramble eggs in the wok or skillet & set
aside.

4.     Add the vegetable oil, green onions & vegetables
to the wok or skillet; stir-fry over high heat for about 5 minutes.

5.     Add the cooked rice, eggs & soy sauce; stir-fry
for another 3 minutes.

Makes 6 servings

Nutrition Facts per serving:

Calories:    260

Carbohydrates (grams):    36

Sodium
(milligrams):
  350

Fat (grams):        7

Protein (grams):     11

Fiber (grams):       3

Options: Add shrimp, chicken, beef, etc.

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