egg and 2 egg whites or 1/4 cup nonfat egg substitute and 2 egg whites
3/4 cup sliced mushrooms or 1/2 cup enoki mushrooms trimmed at base
1/2 cup fresh small or halved sugar peas or 1/3 cup petite green peas
1/2 cup thinly sliced red pepper strips (use a potato peeler)
1/2 cup thinly sliced carrot strips (use a potato peeler)
4 oz. 96% – 98% fat free ham
4 oz. cooked bay shrimp or 6 oz. peeled and cleaned small fresh shrimp
1 leek, chopped or 6 green onions, thinly sliced
1/3 cup lite soy sauce plus 2 to 3 dashes
1 tablespoon dark Oriental sesame oil* divided into 2 teaspoons plus 1 teaspoon
2 to 3 pinches fresh pepper
1/4 teaspoon salt
6 cups cooked long-grain white rice (1.5 cups dry)
1. Spray a large stick-resistant skillet with cooking spray and preheat on medium for 1 to 2 minutes. Beat egg or egg substitute and egg whites together with 1/8 teaspoon sesame oil and 2 to 3 dashes soy sauce. Pour mixture into pan and cook 2 to 3 minutes, until firm on pan side. Flip one side of omelet over the other and cook until done on the inside. Don’t let omelet over cook on the outside. Cut omelet into small chunks and set aside.
2. Wipe out skillet, lightly re-spray with cooking spray and re-heat on medium. Stir-fry sliced mushrooms, sugar peas, carrot and red pepper together for 2 minutes; remove from pan and set aside. (If using enoki mushrooms and/or petite peas, don’t stir-fry, set aside.)
3. Wipe out skillet, re-spray with cooking spray and re-heat on medium. Add fresh shrimp stir-frying until almost pink, add ham. (If using cooked shrimp, add ham and shrimp at the same time.) Stir-fry together briefly; add soy sauce, 2 teaspoons sesame oil and pepper; remove from skillet and set aside.
4. Wipe out skillet, re-spray and re-heat. Stir-fry sliced green onion 30 seconds. Reduce heat to medium-low and stir-fry rice into green onions. Add salt and remaining teaspoon of sesame oil to, mixing together well.
5. Add ham and shrimp, stirring to mix together; then add vegetables and omelet pieces. Stir-fry all ingredients together for a minute or so, adjust seasonings if necessary and serve
Yield: About 14 3/4-cup servings at approximately 132 calories; 1.5 grams total fat; 0.3 gram saturated fat; 20 milligrams cholesterol; 23 grams carbohydrate; 2.2 grams dietary fiber; 7.5 grams protein; 362 milligrams sodium.
*Dark Oriental sesame oil can be found at your local Oriental market and is available in the specialty food sections of most larger supermarkets.