Monday, February 2, 2009

Stir fry fried rice

12 oz chicken breast
1/2 chopped onion
1T grated ginger
2 cloves garlic crushed
1t molasses
2 T soy sauce

1/2 chopped red bell pepper
1 carrot julienne
1c broccoli pieces
1c pea pods
1/2 c mushrooms sliced
1/2 cup beef broth

1c bean sprouts

light spray of olive oil
2 cups cooked brown rice
1/2 c egg substitute

mix first 6 ingredients set aside

in a skillet put the broth and all vegetables except bean sprouts cook till firm tender about 5 minutes set aside in a bowl
lightly spray same pan with cooking spray or olive oil when hot add chicken mixture cook till cooked through add in beans sprouts last minute of cooking
throw cooked chicken into bowl with vegetables
lightly spray pan again with spray when hot add in cooked rice cook till dry and slightly brown about 10 minutes stirring often
add in egg substitute cook through add all meat and veggies heat through and serve

makes approx 4 (2cup) servings

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