Light and Easy

Fried rice takes on a new low-fat look in this light-tasting variation on an old favorite.

Nonfat cooking spray is substituted for the peanut oil often used in Chinese cooking, and ground pork is replaced with low-fat ground turkey. Nonfat egg substitute works well in place of eggs.

Add some fresh bean sprouts for crunch, and you have a healthful dish that doesn’t compromise on taste.

TURKEY FRIED RICE: Under 30 minutes

1/2 cup minced onion

2 cloves garlic, minced

Nonfat, nonstick cooking spray

1/2 pound ground turkey

Salt

5 cups cold, unseasoned cooked rice

2 tablespoons light soy sauce

1 cup nonfat egg substitute

1 cup frozen peas and carrots, thawed

1/2 cup chopped green onion

1 cup bean sprouts

1/4 cup chopped cilantro

Saute onion and garlic in hot wok sprayed with nonstick cooking spray until tender, 2 to 3 minutes. Add turkey and continue to stir-fry until meat looses all red color. Season to taste with salt.

Add rice and continue to stir fry until rice is hot through. Stir in soy sauce. Make well in center of mixture and add egg substitute. When egg substitute begins to set, stir into rice mixture. Stir in peas and carrots, green onion and bean sprouts. Heat through. Stir in cilantro.

4 servings. Each serving:

393 calories; 433 mg sodium; 28 mg cholesterol; 2 grams fat; 72 grams carbohydrates; 22 grams protein; 2.62 grams fiber.