Tom's Fried Rice
Author: Kitchens
  • vegetable spray
  • 1/3 pound leanest ground round beef
  • 1 teaspoon olive oil
  • 1 garlic clove; minced
  • 1/2 Cup sliced green or red pepper
  • 1 small onion (about 1/3 pound); sliced
  • 2 Cups cooked white rice (cooked without added fat or salt)
  • 1/2 Cup egg substitute
  • 1/4 teaspoon salt
  • 1 dash freshly-ground black pepper
  • 1 Tablespoon low-sodium soy sauce
  1. Spray a nonstick skillet with vegetable spray; heat skillet on medium-high heat. When hot, add ground beef; cook, stirring to crumble chunks until no longer pink; place in a bowl and keep warm.
  2. Add oil to skillet and return to medium-high. When hot, add garlic, pepper, and onion; cook until just tender-crisp. Return meat to skillet with vegetables, add rice, and gently combine. Continuing on medium-high heat, add egg substitute to skillet, and stir constantly until it barely cooks; add salt and pepper. Serve with soy sauce.
This recipe yields 2 servings.

Per Serving: 315 calories; 36g protein; 8g fat; 29g carbohydrates; 1g fiber; 72mg cholesterol; 676mg sodium.

Per Serving (excluding unknown items): 363 Calories; 9g Fat (24.0% calories from fat); 12g Protein; 55g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 690mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1 Fat.

NOTES: Recipe from "Healthy Cooking for Two" by Brenda Shriver and Angela Shriver
Recipe by Recipes at