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− | {{Wikifiedrecipe}} |
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− | == Description == |
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* 1 tsp [[margarine]] |
* 1 tsp [[margarine]] |
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− | * |
+ | * ¾ cup shredded [[carrot]]s |
− | * |
+ | * ¾ cup diced [[green bell pepper|green pepper]] |
− | * |
+ | * ¾ cup sliced fresh [[mushroom]]s |
− | * 6 [[egg |
+ | * 6 [[egg whites]], beaten |
* 2 [[egg]]s, beaten |
* 2 [[egg]]s, beaten |
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− | * |
+ | * ½ cup [[skim milk]] |
− | * |
+ | * ½ tsp [[salt]] |
− | * |
+ | * ¼ tsp ground [[pepper]] |
* 3 cup cooked [[brown rice]] |
* 3 cup cooked [[brown rice]] |
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− | * |
+ | * ½ cup shredded [[cheddar]] cheese |
− | * [[ |
+ | * corn [[tortillas]] (optional) — warmed |
− | * -- warmed |
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== Directions == |
== Directions == |
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+ | # Melt [[margarine]] in large skillet over medium-high heat until hot. |
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+ | # Add [[carrot]]s, [[green bell pepper|green pepper]], and [[mushroom]]s; cook 2 minutes. |
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+ | # Combine [[egg]] whites, [[egg]]s, [[milk]], [[salt]], and [[black pepper]] in small bowl. |
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+ | # Reduce heat to medium and pour [[egg]] mixture over vegetables. |
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+ | # Continue stirring 1½ to 2 minutes. |
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+ | # Add [[rice]] and [[cheese]]; stir to gently separate [[grains]]. |
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+ | # Heat 2 minutes. |
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+ | # Serve immediately or spoon mixture into warm [[corn]] tortillas, if desired. |
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+ | # Microwave oven instructions: combine [[carrot]]s, [[green bell pepper|green pepper]], [[mushroom]]s, and [[margarine]] in 2½-quart microproof baking dish. |
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+ | # Cover and cook on high 4 minutes. |
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+ | # Combine [[egg]] whites, [[egg]]s, [[salt]], and [[black pepper]] in small mixing bowl; pour over vegetables. |
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+ | # Cook on high 4 minutes, stirring with fork after each minute to cut cooked [[egg]]s into small pieces. |
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+ | # Stir in [[rice]]; cook on high about 1 minute until heated through. |
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+ | == Nutritional information == |
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− | Melt [[margarine]] in large skillet over medium-high heat until hot. Add [[carrot]]s, [[green bell pepper|green pepper]], and [[Mushroom]]s; cook 2 minutes. Combine [[egg]] whites, [[egg]]s, [[milk]], [[salt]], and [[pepper|black pepper]] in small bowl. Reduce heat to medium and pour [[egg]] mixture over vegetables. Continue stirring 1-½ to 2 minutes. Add [[rice]] and [[Cheese]]; stir to gently separate [[grains]]. Heat 2 minutes. Serve immediately or spoon mixture into warm [[corn]] tortillas, if desired. Microwave oven instructions: combine [[carrot]]s, [[green bell pepper|green pepper]], [[Mushroom]]s, and [[margarine]] in 2-½-quart microproof baking dish. Cover and cook on high 4 minutes. Combine [[egg]] whites, [[egg]]s, [[salt]], and [[pepper|black pepper]] in small mixing bowl; pour over vegetables. Cook on high 4 minutes, stirring with fork after each minute to cut cooked [[egg]]s into small pieces. Stir in [[rice]]; cook on high about 1 minute until heated through. Each serving provides: * 212 calories * 11.4 g. Protein * 6.5 g. Fat, * 27 g. Carbohydrates * 2.5 g. Dietary fiber * 35.3 mg. Sodium * 79 mg cholesterol note: optional ingredients are omitted from the nutritional analysis. When ingredient choices appear in a recipe, the first ingredient is used for calculation. |
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+ | Each serving provides: |
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+ | * 212 calories * 11.4g Protein | 6.5g Fat | 27g Carbohydrates | 2.5g Dietary fiber | 35.3mg Sodium | 79mg cholesterol |
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− | === Other links === |
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+ | * Note: optional ingredients are omitted from the nutritional analysis. When ingredient choices appear in a recipe, the first ingredient is used for calculation. |
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− | == See also == |
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[[Category:Brown rice Recipes]] |
[[Category:Brown rice Recipes]] |
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− | [[Category: |
+ | [[Category:Brunch Recipes]] |
+ | [[Category:Carrot Recipes]] |
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[[Category:Cheddar Recipes]] |
[[Category:Cheddar Recipes]] |
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− | [[Category: |
+ | [[Category:Egg Recipes]] |
− | [[Category: |
+ | [[Category:Egg white Recipes]] |
[[Category:Green bell pepper Recipes]] |
[[Category:Green bell pepper Recipes]] |
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[[Category:Mushroom Recipes]] |
[[Category:Mushroom Recipes]] |
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− | [[Category: |
+ | [[Category:Non-fat milk Recipes]] |
− | [[Category: |
+ | [[Category:Ovo-lacto Recipes]] |
Latest revision as of 11:57, 22 December 2010
Ingredients
- 1 tsp margarine
- ¾ cup shredded carrots
- ¾ cup diced green pepper
- ¾ cup sliced fresh mushrooms
- 6 egg whites, beaten
- 2 eggs, beaten
- ½ cup skim milk
- ½ tsp salt
- ¼ tsp ground pepper
- 3 cup cooked brown rice
- ½ cup shredded cheddar cheese
- corn tortillas (optional) — warmed
Directions
- Melt margarine in large skillet over medium-high heat until hot.
- Add carrots, green pepper, and mushrooms; cook 2 minutes.
- Combine egg whites, eggs, milk, salt, and black pepper in small bowl.
- Reduce heat to medium and pour egg mixture over vegetables.
- Continue stirring 1½ to 2 minutes.
- Add rice and cheese; stir to gently separate grains.
- Heat 2 minutes.
- Serve immediately or spoon mixture into warm corn tortillas, if desired.
- Microwave oven instructions: combine carrots, green pepper, mushrooms, and margarine in 2½-quart microproof baking dish.
- Cover and cook on high 4 minutes.
- Combine egg whites, eggs, salt, and black pepper in small mixing bowl; pour over vegetables.
- Cook on high 4 minutes, stirring with fork after each minute to cut cooked eggs into small pieces.
- Stir in rice; cook on high about 1 minute until heated through.
Nutritional information
Each serving provides:
- 212 calories * 11.4g Protein | 6.5g Fat | 27g Carbohydrates | 2.5g Dietary fiber | 35.3mg Sodium | 79mg cholesterol
- Note: optional ingredients are omitted from the nutritional analysis. When ingredient choices appear in a recipe, the first ingredient is used for calculation.