4 large egg whites
2 medium minced cloves of garlic
1/2 c. diced carrots
1/2 c. frozen peas, thawed
1/2 c. chopped scallions, white and green parts
12 oz. of uncooked boneless, skinless chicken breast cut into bite sized pieces
2 c. cooked brown rice kept hot
3 T. low sodium soy sauce
1. Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3--5 minutes. Remove from pan and set aside.
2. Re-coat the skillet with cooking spray and place back over heat. Add scallions and garlic; sauté 2 minutes. Add chicken and carrots; sauté until chicken is golden brown and cooked through, about 5 minutes.
3. Stir in reserved cooked egg whites, cooked brown rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute.
Makes 6 cups.
1 cup = 3 points
cblessum on 3/12/2008