2 large
eggs (use higher omega-3 fatty acid eggs if available)
1/4 cup
egg substitute
1 tablespoon
canola oil
1
sweet or yellow onion, finely chopped
2 to 3 teaspoons
minced garlic (depending on your preference)
1/2 teaspoon
salt (optional)
1/2 teaspoon
black pepper
2 tablespoons
catsup
1 cup
finely diced tomato
1/4 cup
low-fat milk (or substitute whole milk or fat-free half-and-half)
one or two pinch
saffron (available in small jars in the spice section of your market)
one or two pinch
curry powder
1/4 teaspoon
coconut extract
4 cups
cooked brown rice (use a rice cooker, or cook on the stove)
8 ounces or more
shrimp (frozen, cooked, shelled and de-veined , thawed) or diced tofu; or cooked and shredded or diced chicken, beef, or pork)
1/2 cup
chopped green onions
1/4 cup
chopped fresh cilantro leaves

canola cooking spray