Hawaiian Fried Rice

Popular throughout Asia, fried rice is a flavorful way to use up leftovers. The only drawback is that it’s often high in fat. To come up with this skinny version, we cut back on oil and used egg substitute instead of whole eggs.

Extra health benefits:Lower cholesterol; stronger immunity
Times:Prep: 10 min.; Cooking: 12 min.
Per serving:
Fat:5.5 g. (14% of calories)
Fiber:5.4 g.
Cholesterol:0 mg.
Sodium:737 mg.
  • 1/4 cup defatted low-sodium chicken broth
  • 2 tbsp reduced-sodium soy sauce
  • 1 tbsp grated ginger root
  • 2 tsp hoisin sauce
  • 1/4 tsp crushed red pepper
  • 3 tsp peanut oil
  • 1 cup fat-free egg substitute
  • 8 oz snow peas, ends and strings removed
  • 1 cup drained canned baby corn
  • 1/2 cup drained canned sliced water chestnuts
  • 4 cups cooked rice
  • 1 cup canned pineapple chunks (packed in juice), drained

Hawaiian Fried Rice

In a small bowl, stir together the broth, soy sauce, ginger, hoisin sauce and pepper; set aside.

Add 1 teaspoon of the oil to a wok or large no-stick skillet and heat over medium heat.

Add the egg substitute and cook until it begins to set. Using a large spatula, lift and turn the egg so it cooks evenly. Continue cooking until set but still glossy and moist. Transfer to a plate. Wipe the wok or skillet with a paper towel.

Add the remaining 2 teaspoons of oil and heat over medium-high heat. Add the snow peas, corn and water chestnuts. Stir-fry for 2 to 3 minutes or until the vegetables are crisp-tender. Push the vegetables to the edge of the wok or skillet.

Add the rice and stir-fry about 2 minutes or until the rice begins to brown. Stir in the pineapple, egg, broth mixture and vegetables. Stir-fry about 5 minutes or until the mixture is heated through and the sauce slightly thickens. Serves 4.

Chef’s note: To garnish, sprinkle with a few chopped peanuts and top with cilantro leaves.

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