Healthy chicken fried rice

saraemily5 · January 2012

Ingredients:

-cooking spray

-4 large egg whites

-1/2 cup uncooked scallions, chopped, green and white parts

-2 cloves garlic, minced

-12 oz uncooked boneless skinless chicken breasts, cut into 1/2 inch cubes

-1/2 cup uncooked carrots diced

-2 cups cooked brown rice, regular or instant, kept hot

-1/2 cup frozen green peas thawed

-3 Tbsp low sodium soy sauce

Directions:

Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, for about 3-5 minutes; remove from pan and set aside.

Off heat, recoat skillet with cooking spray and place back over medium high heat. Add scallions and garlic; saute 2 minutes. Add chicken and carrots; saute until chicken is golden brown ad cooked through, about 5 minutes.

Stir in reserved cooked egg whites, cooked brown rice, peas, and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Yiedls about six 1 cup servings

Personal notes:

I used green onions instead of scallions. I also boiled the chicken first before doing anything, just because I'm really super picky and want to be sure my chicken is cooked through. This made it easier to more 'shred' the chicken instead of cube it (I prefer smaller pieces of chicken and so do the kids, so shredding was better for our family). I also added some salt, pepper, ginger, and basil when I added the chicken and carrots to the pan - some reviews of the recipe said that it was bland and suggested this. Turned out great! Also, I used Uncle Ben's Ready whole grain brown rice. I doubled the recipe so I can heat it up for future lunches this week.

Nutrition info: 4 WW points per 1 cup serving, 209 calories, 28 carbs, 4 grams of fat, 14 grams of protien

DELICIOUS!

.

jstreams · January 2012

Yummy! always looking for new recipe ideas. Will def try this weekend. we'll see how it turns out hehe.

laurabarden · January 2012

sounds awesome!!

Piperette · January 2012

Bump

fitnessyeoja · January 2012

bump

foxygirlact · January 2012

bump! in need of new recipes I can make to take to work

Xandralexa · January 2012

I like. Thanks.

lin7604 · January 2012

bump

Teresa71464 · January 2012

Bump

SlinkyPinkyBunsOfSteel · January 2012

Sound good!

pokergal76 · January 2012

There is also a great printable coupon on Coupon.Com for the Uncle Ben's whole grain rice!

PrincessLou71186 · January 2012

I use this one - delicious

Ingredients

1 egg
2 tsp sesame oil
2 tbsp olive oil
200g/7oz long-grain rice (uncooked weight), cooked and left to go cold
100g/4oz frozen peas, defrosted (rinse under warm water to do this quickly)
4 spring onions, finely chopped
100g chicken breast, stripped and cooked
1-2 tsp soy sauce
ground white pepper

Preparation method

Beat together the egg and sesame oil and put to one side.
Heat the vegetable oil in a wok or large frying pan. When it's shimmering and almost smoking, add the rice and stir-fry for about 3-4 minutes until completely heated through.
Add the peas, spring onions and chicken. Stir-fry, turning the rice constantly around the pan, for about 3 minutes. Season well with soy sauce and pepper, then push to one side of the pan. Pour the beaten egg mixture into the other side and leave for about 10 seconds so it begins to set. Using a chopstick, briskly swirl around the egg to break it up and then toss around with the rice. Stir-fry for a further minute and serve straight away.