Wednesday, December 4, 2013
Forget the Chinese takeout! This is a quick and easy dish for a busy weeknight. The sauces used in Chinese restaurants are loaded with sugar (among other things)! Whip up this quick frittata for that Asian flavor, without the added "stuff". Load it up with additional veggies if you desire!
Fried Rice Frittata
2 Tbsp olive oil
1 cup cooked brown rice (cooked in vegetable broth)
2/3 cup finely chopped carrots
2/3 cup finely chopped mushrooms
7 green onions, white and greens, sliced
2/3 cup green peas
6 egg whites
1/4 cup milk
2 Tbsp lite soy sauce
1/4 tsp ground black pepper
1-2 tsp Sriracha hot sauce (if desired)
Preheat oven to 350 degrees.
In a cast-iron skillet, heat olive oil over medium-high heat. Stir in carrots, mushrooms, and green onions. Saute until carrots are softened, 4-5 minutes. Add in broth rice and peas. Stir well, making sure that edges of skillet are lightly greased with oil.
In a small bowl, whisk together eggs, egg whites, milk, pepper, soy sauce, and hot sauce. Pour egg mixture into skillet and make sure that vegetables and rice are evenly distributed. Cook on medium on the stovetop for 5 minutes.
Transfer skillet to the oven and continue to cook for ~20 minutes, or until set.
Remove from oven and cut into 6 even pieces. Serve immediately.
Nutrition Info per 1 slice: 174 calories, 8 g fat, 11 g protein, 12 g carbohydrates, 2.2 g fiber
Posted by Lindsay Kay Kordick, MS, RD, LN, EPc at 3:30 AM