Years ago, I started making batches of short-grain brown rice over the weekend to use during the week. I always had it on hand to add to or accompany whatever I was cooking. This dish emerged as one of my regulars. It’s easy and filling and an all-round great way to start any day. If you don’t want to make the rice in advance, don’t worry. Fortunately, it’s now easy to buy prepared brown rice either in the freezer section (you reheat it in the microwave) or even in the rice aisle. Just be sure to read the label—you don’t want to buy a variety that contains added fats.

　　

Ingredients

makes 1 serving

　　Olive oil spray

　　4 large egg whites

　　1/4 cup cooked brown rice (I prefer short-grain)

　　1/4 to 1/2 teaspoon chili garlic sauce (look for it in the international section, near the soy sauce)

　　1 tablespoon thinly sliced green onion tops, sliced on a diagonal

　　Salt and pepper, to taste

　　

Step 1

In a small bowl, using a fork or small whisk, whisk the egg whites until they bubble lightly.

　　

Step 2

Place a small nonstick skillet over medium heat. When warm, lightly mist the pan with spray and pour the egg whites into the pan. Using a wooden spoon, scramble the whites, allowing the uncooked egg whites to run underneath the pieces that begin to cook, for 3 to 5 minutes, or until almost set.

　　

Step 3

Stir in the rice, chili garlic sauce, and green onion. Continue stirring the mixture for another 1 to 2 minutes, or until the eggs are completely cooked and the ingredients are well combined. Season with salt and pepper and serve immediately.

　　

nutrition information

Step 4

Calories: 123

　　

Step 5

Protein: 16g

　　

Step 6

Carbohydrates: 13g

　　

Step 7

Fat: <1g

　　

Step 8

Trace Saturated Fat

　　

Step 9

Cholesterol: 0mg

　　

Step 10

Fiber: 1g

　　

Step 11

Sodium: 242mg

　　Reprinted with permission from I Can't Believe It's Not Fattening! by Devin Alexander. Copyright © 2010 Devin Alexander. Published by Clarkson Potter Publishers, a division of Random House, Inc. All rights reserved.Devin Alexander is the author of The Most Decadent Diet Ever, Fast Food Fix, and coauthor of The New York Times bestsellers The Biggest Loser Cookbook and The Biggest Loser Family Cookbook. She was a chef on NBC's The Biggest Loser and the host of Healthy Decadence on Discover Health and FitTV.