Chicken Fried Rice

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Healthier_Me
Healthier_Me Posts: 5,600 Member
in Recipes
1 Cup Uncle Ben's Original Converted Rice, dry
1 Medium Onion, chopped
1/2 Cup Fat Free Chicken Broth
1/2 Cup Egg Substitute
1 Tablespoon Light Soy Sauce
1/2 teaspoon Salt
1/4 teaspoon Pepper
1/2 Cup Peas
1/2 Cup Canned Carrots, chopped small
2/3 Cup Cooked Chicken, diced (white meat, no skin)

Cook rice according to the directions on the box; set aside.
Add chicken broth and onion to a large skillet or wok and cook over high heat until onion is tender. Drain any excess broth and discard.
Add egg substitute and stir, chopping the egg as it scrambles.
Add rice, chicken, soy sauce, salt, pepper, peas and carrots. Stir constantly for 1 minute or until everything is hot.

Serves: 5.5 (1 Cup Each)
Per Serving: 208 Calories; 1g Fat (4.4% calories from fat); 13g Protein; 36g Carbohydrate; 1g Dietary Fiber; 16mg Cholesterol; 489mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fat. WWP: 4

http://www.aimeesadventures.com/RecipeFiles/MainDishes2/ChickenFriedRice.html

Replies

  • Healthier_Me
    Healthier_Me Posts: 5,600 Member
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    1 Cup Uncle Ben's Original Converted Rice, dry
    1 Medium Onion, chopped
    1/2 Cup Fat Free Chicken Broth
    1/2 Cup Egg Substitute
    1 Tablespoon Light Soy Sauce
    1/2 teaspoon Salt
    1/4 teaspoon Pepper
    1/2 Cup Peas
    1/2 Cup Canned Carrots, chopped small
    2/3 Cup Cooked Chicken, diced (white meat, no skin)

    Cook rice according to the directions on the box; set aside.
    Add chicken broth and onion to a large skillet or wok and cook over high heat until onion is tender. Drain any excess broth and discard.
    Add egg substitute and stir, chopping the egg as it scrambles.
    Add rice, chicken, soy sauce, salt, pepper, peas and carrots. Stir constantly for 1 minute or until everything is hot.

    Serves: 5.5 (1 Cup Each)
    Per Serving: 208 Calories; 1g Fat (4.4% calories from fat); 13g Protein; 36g Carbohydrate; 1g Dietary Fiber; 16mg Cholesterol; 489mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fat. WWP: 4

    http://www.aimeesadventures.com/RecipeFiles/MainDishes2/ChickenFriedRice.html
  • Healthier_Me
    Healthier_Me Posts: 5,600 Member
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    yum-o!
  • JasiBella
    JasiBella Posts: 1,168
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    Chinese night this week!:flowerforyou:
  • jessmomof3
    jessmomof3 Posts: 4,590 Member
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    Oh wow, that looks good! Think I'll try that soon w/ brown rice and a lot of veggies. :bigsmile:
  • ChubbyBunny
    ChubbyBunny Posts: 3,523 Member
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    Mmmmm.... :smooched:
  • JasiBella
    JasiBella Posts: 1,168
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    Oh wow, that looks good! Think I'll try that soon w/ brown rice and a lot of veggies. :bigsmile:
    My little people don't like brown rice:angry: so I'm using white rice and will make sweet and sour chicken and veggies in garlic sauce.
  • dmccale
    dmccale Posts: 10
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    sounds good.I will try it tomorrow:flowerforyou:
  • TeresaUK
    TeresaUK Posts: 1
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    Newbie here - your recipe looks delicious and I shall try it next week! Question: how do you enter a recipe on this site? I have not yet found this out. Thanks.
  • JasiBella
    JasiBella Posts: 1,168
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    Newbie here - your recipe looks delicious and I shall try it next week! Question: how do you enter a recipe on this site? I have not yet found this out. Thanks.
    Hiya Teresa,

    Welcome to MFP:flowerforyou:

    You can go to these websites to analize your homemade foods:

    http://recipes.sparkpeople.com/recipe-calculator.asp

    http://caloriecount.about.com/cc/recipe_analysis.php

    If you need a conversion calculator, here's one:

    http://www.cooks.com/rec/convert/

    Once you've entered the ingredients in the recipe calculator, it will give you the nutrition facts and then you can put it in the database here:flowerforyou:
  • indianagranny
    indianagranny Posts: 863
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    sounds good - bumping it so it will be in my topics to find it quicker
  • dmccale
    dmccale Posts: 10
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    Thanks I made it and it was great!!
    Deb:bigsmile:

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