I love a dish that serves as the entire meal like this pork fried rice. We have a protein, veggies and grains all in bowl of fried rice goodness.
The typical fried rice recipe is usually loaded with fat and sodium. My version is lower in fat, although even with the use of low sodium ingredients, the dish is pretty high in sodium so be careful with the salt shaker!
Happy, healthy cooking!
- 2 cups brown rice, cooked and cooled
- 2 cups red cabbage, finely shredded
- 1 cup mushroom , chopped
- ½ cup carrot , shredded
- 4 ounces pork tenderloin, cut into bite sized pieces
- 4 medium green onion, sliced
- 2 large egg whites
- 1 large egg
- ¼ cup cilantro, chopped
- 1 tablespoon ginger, grated
- 2 cloves garlic, grated
- 1 tablespoon oil
- ¼ cup low sodium chicken broth
- ½ cup low sodium soy sauce
- 1 tsp sesame oil
- 1. Heat large non-stick skillet over medium heat and add oil. Saute cabbage, garlic and ginger for 3 - 4 minutes until crisp-tender. Add chicken broth as needed to keep from burning.
- 2. Add mushrooms and onion and cook another 3 - 4 minutes until vegetables are tender. Add chicken broth as needed to keep from burning.
- 3. Add pork, rice, carrot, soy sauce and sesame oil. Cook another 3 - 4 minutes, stir to keep from burning.
- 4. Push rice aside to make a hole in the middle of the pan. Add eggs, stirring around until egg is set.
- 5. Combine eggs with rice and add cilantro.
- 6. Salt and pepper if necessary.
What’s good for me in this dish?
Brown rice is high in manganese, selenium, magnesium and tryptophan. You need manganese for healthy nerves and blood sugar regulation. Selenium assists our immune systems and supports the prostate gland.
Pork trimmed of visible fat can be considered a lean meat. Specifically boneless pork chops, or tenderloin. Pork is a good source of Vitamin C, Niacin, Phosphorus and Zinc, and a very good source of Protein, Vitamin B12, Iron and Selenium. Pork is higher in cholesterol.
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.
Total Fat: 9.03g
Total Carbs: 89.92g
Dietary Fiber: 7.82g
Weight Watchers PointsPlus 10
If you’re looking for more healthy and low calorie Weight Watchers recipes, check out my Recipe page. You’ll find hundreds of recipes that include nutrition information and Weight Watchers points.
Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to me that I provide you with accurate information.