Post by chief_cook2 on Oct 23, 2003 8:59:36 GMT -6
5 egg whites
6 teaspoons teriyaki sauce, divided
3 teaspoons toasted sesame seeds,* divided
1 teaspoon dark sesame oil
1/2 cup defatted low-sodium chicken broth
1 tablespoon minced fresh ginger
6 ounces uncooked Chinese rice noodles or vermicelli,
cooked and well drained
1/3 cup sliced green onions
Beat together egg whites, 2 teaspoons teriyaki sauce and 1 teaspoon
sesame seeds. Heat large nonstick skillet over medium heat. Add oil;
heat until hot. Pour egg mixture into skillet; cook 1-1/2 to 2 minutes
or until bottom of omelet is set. Turn omelet over; cook 30 seconds
to 1 minute. Slide out onto plate; cool and cut into 1/2-inch strips.
Add broth, ginger and remaining 4 teaspoons teriyaki sauce to skillet.
Bring to a boil over high heat; reduce heat to medium. Add noodles;
heat through. Add omelet strips and onions; heat through. Sprinkle
with remaining 2 teaspoons sesame seeds.
Contributor's note: *To toast sesame seeds, spread seeds in small
skillet. Shake skillet over medium heat 2 minutes or until seeds begin
to pop and turn golden. Even though this recipe gets most of its
protein from eggs, it's virtually cholesterol free. Only the egg whites
are used, thus eliminating the fat and cholesterol that is contained
in the yolks.
Nutrients per Serving:
Calories 111
% calories from fat 19%
Total Fat 2 g
Sat. Fat 1 g
Protein 7 g
Carbohydrates 16 g
Cholesterol 0 mg
Sodium 226 mg
Dietary Fiber 1 g
Dietary exchanges:
1 Starch
1/2 Meat
1/2 Fat
Makes 4 side-dish servings.