• 1 egg, beaten
• 3/4 cup long-grain rice
• 2 cups Asian stock or chicken stock
• 1/4 tsp. garlic powder
• 1/2 cup carrot, sliced
• 1/2 cup scallions, thickly sliced
• 1/2 cup frozen peas

Heat a heavy nonstick skillet which has been sprayed with nonstick cooking spray over medium heat 1 minute. Add egg and cook until set, stirring often. Set egg aside. Remove skillet from heat and coat with cooking spray. Add rice and cook 3-4 minutes, stirring constantly until browned. Stir in stock, garlic powder and carrot. Bring to a boil. Reduce heat to low, cover tightly and simmer 15 minutes. Stir in scallions and peas. Cook 5 minutes more, or until rice is tender and liquid is absorbed. Stir in egg and cook until heated through.

Per serving: calories 130, fat 2.0g, 14% calories from fat, cholesterol 47mg, protein 6.6g, carbohydrates 20.8g, fiber 2.1g, sugar 2.8g, sodium 427mg, diet points 2.8.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.5, Fruit: 0.0, Bread: 1.1, Lean meat: 0.6, Fat: 0.1, Sugar: 0.0, Very lean meat protein: 0.0

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