July 31st, 2013

Healthy Ham Fried Rice

thomeKitchen

Fried Rice is available in almost every single Asian restaurant that you walk into. It is a good dish, because you can easily make it out of leftovers. For instance, here, I used whatever random vegetables I had sitting in my fridge, minus the can of peas. The amount of vegetables used is actually up to you. Many recipes call for only frozen peas and carrots, which also acceptable. The amount flavor is also up to you. My mother makes her fried rice with a very light amount of soy sauce. So if you’re hesitant about the soy sauce, you can add a bit at a time, with in-between tastings.

For those who are gluten-free, you can easily substitute the soy sauce for tamari sauce. Sesame oil is generally gluten-free. However, you should still check the label for any added ingredients for the brand that you are using. In regards to the rice, I used Jasmine long-grained rice that was cooked the night before. I have learned that the best rice to use for fried rice is rice that has been given at least a few hours to ?air out.? However, freshly cooked rice is also acceptable.

Let?s take a quick look at the health benefits here. Thin ?n Trim is devoted to producing products low in sodium and low in fat. Thin ‘n Trim Ham Steak is 97% fat free! Also, any sodium present in the recipe is from the ham steak (280 mg sodium per serving), the small amount of salt, and the soy sauce, in which case low-sodium soy sauce is always an option. Compare our ham steak sodium levels to other brands and you can surely see that ours is the better choice for a meal low in sodium.

Throwing the nutritional values of Thin ‘n Trim Ham Steak into a Weight Watchers calculator shows that each 2 oz. serving of Thin ‘n Trim Ham Steak is only worth 2 points*! That is 6 points per entire package. The eggs only cost 2 points each, while all the vegetables are worth 0 points. The only other big item to worry about would be the rice, which is only 5 points per cup of cooked white rice. Keep in mind that this recipe can serve 4 – 6 people, so adding all the points and dividing out the servings, it is roughly 5-7 points per serving.

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Healthy Ham Fried Rice (recipe page)

Ingredients:
• 2 packages of Thin ‘n Trim Ham Steak, cut into cubes
ingredients• 2 cups cooked rice
• 1/2 cup diced green bell peppers
• 1/2 cup diced carrots
• 1 can peas, drained
• 1 cup broccoli florets
• 1/2 tsp. garlic powder
• 1/2 tsp. salt
• 3 tsp. olive oil
• 2 tsp. sesame oil
• 2 eggs
• 2 tbsp. soy sauce
• chili paste to taste (optional)

Directions:

1. Heat a pan on medium high. Add 2 tsp. olive oil. Toss in all the vegetables, along with the garlic powder and the salt.
2. Cook for 4 minutes, or until tender to your taste.
3. Add the cubed ham steak. Cook for another 2 minutes.
4. In a small skillet, heat 1 tsp. olive oil. Add the 2 eggs and scramble to your liking. Set aside. Note: some people prefer to scramble the eggs in the same pot as the vegetables, as they are cooking. I prefer a separate skillet to scramble the eggs with greater ease.
5. Add the 2 cups of rice to the pan with the vegetables and the ham.
6. Add 2 tbsp. soy sauce. You can add more if more taste is needed. Stir for 4 minutes.
7. Add the scrambled eggs. Toss in 2 tsp. of sesame oil. Continue to stir for 2 minutes.
8. Add chili paste to taste, if desired.
9. Remove from stovetop and serve hot.

hamfriedriceFinal

 

thomeKitchen

*The PointsPlus? values for these products and recipes were calculated by Thin ‘n Trim. They are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus? registered trademark.?

 

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