*This recipe is from the Oct/Nov 2005 issue of Taste of Home's Light and Tasty magazine. I ran the nutrition info through the points calculator at WW.com, so the points are accurate. To make this a Core dish, use brown rice. You may use egg beaters in place of the eggs. Colette

Prep/Total time: 25 minutes~Yield:4 servings


2 egg whites
1 egg
1/2 tsp salt; divided
1 small onion, chopped
1 garlic clove, minced
1 cup frozen mixed vegetables
2 cups diced cooked chicken breast
3 TBSP reduced-sodium soy sauce
3 cups cold cooked rice
Non-stick cooking spray

In a small bowl, combine the egg whites, egg and 1/4 tsp salt. In a large nonstick skillet or wok coated with nonstick cooking spray, cook the egg mixture over medium heat. As eggs set, lift edges, letting uncooked portion flow underneath. When the eggs are set, removed and cut into 1-inch pieces, keep warm.

In the same pan, stir fry the onions and garlic, until tender. Add vegetables; cover and cook over medium-high heat for 3-4 minutes or until no longer frozen. Stir in the chicken, soy sauce and remaining salt; cook for 1 minute. Add rice; stir fry for 4-5 minutes or until heated through. Add eggs; heat through and serve.

Nutrition Info

1 portion=1-1/4 cups

325 calories
4 g fat
2 g fiber

-- Edited by Colette at 17:25, 2006-03-08

-- Edited by Colette at 14:08, 2006-03-10