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Sometimes a huge craving for Chinese food can be settled with a simple bowl of fried rice.

But before you even think about pulling over for any belt busting take-out Chinese like Panda Express, you need to know that a mere cup and a quarter of their fried rice, even with no meat, has 570 calories!!! That’s one third of the calories my 5’5 self should have in a whole day!!

Instead, make this skinny fried rice–loaded with veg and protein– in just minutes, at home.

By skipping almost all of the oil, using Egg Beaters instead of whole eggs, and using a mix of Cauliflower Rice and Brown Rice, you can have the full taste of take out…but for only 120 calories a cup!

If this delish dish doesn’t convince you that learning how to make Cauliflower Rice and Magic Rice is worth the wee bit of effort,  nothing will!

(Note: Since most supermarkets sell pork loin slices and boneless chops in (at least) one pound packages, remember to freeze them individually in baggies so that you can pull out just what you need. And, as you know from The Skinny Shopper, keeping  frozen shrimp in your inventory makes throwing together quick dishes like this a snap.)


1/2 c diced pork  (1 thin sliced boneless chop)

1/2 c diced raw shrimp

1 T oyster sauce

1/2 c egg whites

1 t cornstarch

1/2 t salt

1/2 c finely chopped yellow onion

6 green onions, chopped

1 c frozen peas

1-2 T minced garlic (a matter of taste..)

1 c Egg Beaters

2 T soy sauce, divided

1 t sesame oil (optional)

4 cups Magic Brown Rice (2 c cooked Cauliflower Rice mixed with 2 c oven baked brown rice.)

Combine the shrimp, pork, oyster sauce, egg whites, cornstarch and salt and set aside while you chop and measure the rest of the ingredients.

When you measure out your Egg Beaters, add in 1 T of the soy sauce.

Heat a non-stick wok or large frying pan sprayed with cooking oil over medium heat for 20 seconds.

Toss in the onions, peas and garlic stir for 2 minutes.

Add the shrimp and pork and stir fry 4 minutes until the meat is almost cooked.

Move everything to one side of the pan, spray the clear area with cooking spray again, and let it heat for 20 seconds before you start drizzling in the Egg Beaters.

Add Egg Beaters, a bit at a time, stirring to scramble as you go, moving done bits over to the meat.

When all the eggs are done, again move everything to one side of the pan and spray the clear area with cooking spray. Let it heat 20 seconds and start adding in the 4 cups of Magic Brown Rice.

You want to make sure the flame is still at medium high so that you hear a nice sizzle as you add the rice.  It’s okay to move things over and add more cooking spray, here and there. Just don’t go crazy, those little squirts do add up to real calories.

When everything is hot and cooked through, sprinkle the mix with the remaining  T of soy sauce and the 1 t of sesame oil and toss everything for another minute or two. (You don’t have to add the oil, I often skip it.)

Serve with Shanghai Girls Shiitake Chicken, or under  Crispy Cantonese Trout or Eggplant with Garlic Sauce.

Whatever you’re serving, you can use the same pan, without washing,  to quickly stir fry some Bok Choy in a couple of tablespoons of chicken broth to add even more color and bulk to your skinny dinner!!

About Lisa McRee

After 25 years as a local and network anchor, Lisa was just another American mother struggling, and failing, to lose weight. Finally, she cracked the code, and lost 30 pounds, quickly and for good, by doing what she loves: reporting, cooking and eating! The Skinny is the inside story on how she did it, and how you can, too!
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