Chicken fried rice
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mommymovingmountains
Posts: 192 Member
in Recipes
Ingredients:
- 2 sprays non-fat cooking spray
- 4 large egg whites
- 1/2 cup scallions, chopped, green and white parts
- 2 medium garlic cloves, minced
- 12 oz uncooked boneless, skinless chicken breast, cut into 1/2-inch cubes
- 1/2 cup carrots, diced small
- 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, about 3 to 5 minutes; remove from pan and set aside.
Offheat, recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; sauté 2 minutes. Add chicken and carrots; saute until chicken is golden brown and 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. Makes 6 servings.
Serving size is 1 cup
- 2 sprays non-fat cooking spray
- 4 large egg whites
- 1/2 cup scallions, chopped, green and white parts
- 2 medium garlic cloves, minced
- 12 oz uncooked boneless, skinless chicken breast, cut into 1/2-inch cubes
- 1/2 cup carrots, diced small
- 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, about 3 to 5 minutes; remove from pan and set aside.
Offheat, recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; sauté 2 minutes. Add chicken and carrots; saute until chicken is golden brown and 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. Makes 6 servings.
Serving size is 1 cup
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Replies
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Sounds great! Do you know the calorie count per serving?0
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Sounds great! Do you know the calorie count per serving?
My question, too! Sounds yummy and easy! Thanks for sharing! :flowerforyou:0 -
wow, sounds really good0
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Nutrition Facts
Serving Size 105 g
Amount Per Serving
Calories 81Calories from Fat 6
% Daily Value*
Total Fat 0.6g1%
Trans Fat 0.0g
Cholesterol 4mg1%
Sodium 176mg7%
Total Carbohydrates 14.5g5%
Dietary Fiber 2.8g11%
Sugars 2.9g
Protein 4.8g
Vitamin A 68% • Vitamin C 23%
Calcium 3% • Iron 5%
Nutrition Grade A
* Based on a 2000 calorie diet0 -
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yum! Thanks for posting..will be using this recipe later this week!0
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Nice, if you add equal parts of vinegar and soy sauce it adds an adobo (Philippine dish) zing to it.0
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