Vegetable Fried Rice

This dish was inspired by the rice made at Japanese Steak Houses. Hopefully, my version is a bit healthier!

Edible Elements:

• Whole Grain Brown Rice
• 1-2 eggs
• Fat free Butter Spray
• Fat free Pam/Cooking Spray
• Low Sodium Soy Sauce
• Frozen mixed vegetables
• Onion
• Garlic Powder
• Onion Powder
• Salt
• Pepper

Cook the brown rice as instructed on the packaging. When rice is cooked, spray non stick skillet with Pam, set to high. Saute onions until they begin to turn golden. Crack egg/s onto the heated surface, and cut into the yoke and through the whites immediately, spread rice onto the skillet, and blend the onions and eggs into the rice. Spray with butter spray and Pam. The rice will take about 10 minutes to begin to crisp on the skillet. After one minute, turn the burner to medium high, and then to medium after another two minutes, depending on your burner. Flatten the rice with a spatula periodically, and press the rice into the skillet, flipping every minute or so. After eight minutes, add the mixed vegetables into the blend, and begin to sprinkle with soy sauce. Continue to spray with Pam and butter spray as needed. Season with Garlic and Onion Powder. When finished, salt and pepper to taste.

2 cup serving: 390 calories/6 g fat/4.5 g fiber/ 14 g protein

Steak and Squash

I have been making this dish since my first weight watchers round, nearly 10 years ago.

Edible Elements:

• Lean Steak or beef tips


• Zucchini


• Yellow Squash


• Onions


• Sliced Mushrooms (optional)


• Garlic (fresh or minced)


• Reduced sodium Soy Sauce


• Fat Free Italian Dressing


• Fat Free Butter Spray


• Fat Free Pam/Cooking Spray


• Garlic Powder


• Onion Powder


• Salt


• Pepper

Tenderize steak and marinate in 30% Soy Sauce, 70% Italian Dressing blend for at least 30 minutes. Sprinkle Garlic and Onion Powder into marinated blend as desired. Slice squash and onion into bite sizes. If you have a grill available, grill it all, but if not, you can cook this meal inside as described. The steak tips can be cooked stove top or broiled, per your preference. I alternate. For the vegetables, spray a non stick large skillet with Pam. Cook the onions first, on medium. When they begin to turn the corner to translucent, include the garlic, squash and mushrooms, and spray liberally with butter spray and Pam. As the vegetables begin to cook, add in light dashes of soy sauce and italian dressing. Season with spices, salt and pepper as desired. Do not overcook the vegetables - al dente is best.

That is it - easy and delicious.

With lean steak (5 oz) and 1 cup of grilled veggies: 300 calories/8.2 g fat/2 g fiber/45 g protein!

Back to the Basics

The last few months have been so busy, I haven't had a chance to try any new healthy recipes. I did try a few new recipes, including beef wellington, but I just don't think they'd make the cut for Low Phat Cooking. I have decided to post a few staple meals that I have often that have served as delicious staples for my diet. I hope you enjoy!