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Ингредиенты
- 6 x Large eggs
- 1/2 c. lowfat milk
- 1/2 tsp pepper
- 1 tsp vegetable oil
- 1 c. brown or possibly white rice
- 1 Tbsp. finely-minced carrot
- 1 Tbsp. finely-minced green bell pepper
- 1 Tbsp. finely-minced red bell pepper
- 1 Tbsp. finely-minced green onion
- 1 Tbsp. finely-minced mushrooms
- 1 x garlic clove finely minced
- 1 Tbsp. soy sauce
Инструкции
- Beat Large eggs, lowfat milk and pepper slightly; set aside.
- Heat oil in 8-inch nonstick skillet or possibly omelet pan over medium-high heat. Cook remaining ingredients except soy sauce in oil, stirring frequently, till vegetables are crisp-tender. Stir in soy sauce. Remove mix from skillet; keep hot.
- Spray same skillet with cooking spray; heat over medium-high heat. Quickly pour about 1/2 c. of the egg mix into skillet. Slide skillet back and forth rapidly over heat and, at the same time, quickly stir with a fork to spread Large eggs continuously over bottom of skillet as they thicken. Let stand over heat a few seconds to lightly brown bottom of omelet. (Don't overcook - omelet will continue to cook after folding.)
- Spoon about 1/4 c. of the rice mix on one side of omelet. Run spatula under unfilled side of omelet; lift over rice mix. Tilting skillet slightly, turn omelet onto plate. Repeat with remaining egg and rice mixtures.
- This recipe yields 4 servings.
- Description: "East meets West with this yummy omelette full of rice and veggies!"
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 164g | |
| Recipe makes 4 servings | |
| Calories 306 | |
| Calories from Fat 90 | 29% |
| Total Fat 10.15g | 13% |
| Saturated Fat 2.84g | 11% |
| Trans Fat 0.03g | |
| Cholesterol 314mg | 105% |
| Sodium 347mg | 14% |
| Potassium 283mg | 8% |
| Total Carbs 39.02g | 10% |
| Dietary Fiber 1.9g | 6% |
| Sugars 2.89g | 2% |
| Protein 14.43g | 23% |
