Oriental Egg Stir Fry

Ingredients

cooking spray
3 medium carrots, cut into matchsticks
1 cup (250 mL) snow peas
1 large red or yellow pepper, cut into strips
1 can (199 mL) sliced water chestnuts, drained
8 eggs
1/4 cup (50 mL) water
2 tbsp (30 mL) flour
1/2 tsp (2 mL) salt
3 green onions, sliced (including green tops)
1 cup (250 mL) bottled Szechwan stir fry sauce

Directions

Spray a large non stick skillet with cooking spray. Heat skillet over medium heat. Sauté carrots, snow peas, peppers and water chestnuts for 5 minutes or until tender crisp. Keep warm. Whisk eggs with water, flour and salt; set aside. Spray a 10 inch (25 cm) non stick skillet with cooking spray. Heat over medium heat. Sauté green onions for about 1 minute. Pour egg mixture over green onions. As mixture sets at the edges, with spatula, gently lift cooked portion to allow uncooked egg to flow underneath. Cook until bottom is set and top is almost set; invert omelette back into skillet to cook the other side. Remove omelette from skillet and cut into 1 inch (2.5 cm) squares. Stir egg squares into vegetables and heat over medium heat. Stir in stir fry sauce. Cook for 2 to 3 minutes or until heated thoroughly. Serve over rice.Makes 4 servings.

Preparation: 10 minutes

Cooking: 15 minutes

Nutrients per serving:

Calories: 299
Protein: 15.8 g
Carbohydrate: 29.6 g
Fat: 13.2 g