Microwave Oven Mixed Rice

Featured in the Honolulu Star-Bulletin on May 16, 2007.

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Ingredients:

Microwave Oven Mixed Rice

  • 4 cups cooked rice
  • 1/2 cup cooked and diced chicken or tofu
  • 1/2 cup frozen peas and carrots, thawed
  • 1/2 cup thinly sliced celery
  • 1/4 cup chopped green onions
  • 1 egg, beaten
  • 2 teaspoons low sodium soy sauce

Directions:

  1. In a large microwave-safe dish, combine rice, chicken or tofu, peas and carrots, celery, and green onions.
  2. Combine egg and soy sauce; stir into rice mixture.
  3. Cover and microwave on high power for 3 minutes; stir well.
  4. Cover and microwave on high for 2 to 4 more minutes.

Makes 6 servings.

Approximate Nutrient Analysis per serving (based on chicken):
180 calories, 1.5 g fat, 0.5 g saturated fat, 45 mg cholesterol, 100 mg sodium, 33 g carbohydrate, 1 g fiber, 0 g sugar, 8 g protein

Approximate Nutrient Analysis per serving (based on firm tofu):
180 calories, 2.5 g fat, 0.5 g saturated fat, 35 mg cholesterol, 100 mg sodium, 33 g carbohydrate, 1 g fiber, 0 g sugar, 7 g protein

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