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m (Robot: Changing Category:Ovo Lacto Diet)
 
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==Description==
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== Ingredients ==
  +
* 1 tsp [[margarine]]
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* ¾ cup shredded [[carrot]]s
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* ¾ cup diced [[green bell pepper|green pepper]]
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* ¾ cup sliced fresh [[mushroom]]s
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* 6 [[egg whites]], beaten
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* 2 [[egg]]s, beaten
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* ½ cup [[skim milk]]
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* ½ tsp [[salt]]
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* ¼ tsp ground [[pepper]]
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* 3 cup cooked [[brown rice]]
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* ½ cup shredded [[cheddar]] cheese
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* corn [[tortillas]] (optional) — warmed
   
  +
== Directions ==
  +
# 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.
  +
# Combine [[egg]] whites, [[egg]]s, [[milk]], [[salt]], and [[black pepper]] in small bowl.
  +
# Reduce heat to medium and pour [[egg]] mixture over vegetables.
  +
# Continue stirring 1½ to 2 minutes.
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# Add [[rice]] and [[cheese]]; stir to gently separate [[grains]].
  +
# 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.
   
  +
== Nutritional information ==
  +
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
  +
* Note: optional ingredients are omitted from the nutritional analysis. When ingredient choices appear in a recipe, the first ingredient is used for calculation.
   
===Ingredients===
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[[Category:Brown rice Recipes]]
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[[Category:Brunch Recipes]]
* 1 tsp margarine
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[[Category:Carrot Recipes]]
* 3/4 cup shredded carrots
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[[Category:Cheddar Recipes]]
* 3/4 cup diced green pepper
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[[Category:Egg Recipes]]
* 3/4 cup sliced fresh mushrooms
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[[Category:Egg white Recipes]]
* 6 egg whites, beaten
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[[Category:Green bell pepper Recipes]]
* 2 eggs, beaten
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[[Category:Mushroom Recipes]]
* 1/2 cup skim milk
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[[Category:Non-fat milk Recipes]]
* 1/2 tsp salt
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[[Category:Ovo-lacto Recipes]]
* 1/4 tsp ground pepper
 
* 3 cup cooked brown rice
 
* 1/2 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 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 carrots, green pepper, mushrooms, and margarine in 2-½-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. 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.
 
 
===Other links===
 
 
 
 
 
==See also==
 
 
[[Category:Recipes]] [[Category:Ovo Lacto Diet]]
 

Latest revision as of 11:57, December 22, 2010

Ingredients Edit

Directions Edit

  1. Melt margarine in large skillet over medium-high heat until hot.
  2. Add carrots, green pepper, and mushrooms; cook 2 minutes.
  3. Combine egg whites, eggs, milk, salt, and black pepper in small bowl.
  4. Reduce heat to medium and pour egg mixture over vegetables.
  5. Continue stirring 1½ to 2 minutes.
  6. Add rice and cheese; stir to gently separate grains.
  7. Heat 2 minutes.
  8. Serve immediately or spoon mixture into warm corn tortillas, if desired.
  9. Microwave oven instructions: combine carrots, green pepper, mushrooms, and margarine in 2½-quart microproof baking dish.
  10. Cover and cook on high 4 minutes.
  11. Combine egg whites, eggs, salt, and black pepper in small mixing bowl; pour over vegetables.
  12. Cook on high 4 minutes, stirring with fork after each minute to cut cooked eggs into small pieces.
  13. Stir in rice; cook on high about 1 minute until heated through.

Nutritional information Edit

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.
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