Healthy chicken fried rice
Options
Replies
-
Sounds good. Will try this soon!0
-
bump0
-
Bump0
-
bump0
-
bump0
-
Bump0
-
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!
.0 -
bump0
-
bump0
-
bump0
-
sounds good! thanks for sharing0
-
Sounds good!0
-
Sounds so good!0
-
I always use this one. But there all really similar.
Ingredients
1½ tablespoons canola oil
1½ cups cooked and diced chicken breast, skin removed
½ cup sliced scallions (green onion)
3½ cups cooked brown rice, we like Basmati brown rice (~ 1 cup raw)
1 cup chopped celery
1 cup frozen peas, not thawed
3 tablespoons reduced-sodium soy sauce
4 egg whites
2 teaspoons toasted sesame oil
2 scallions for garnish, if desired
Instructions
1. In a nonstick wok or large nonstick pan, add the canola oil and preheat over medium-high heat. Sir in the cooked chicken and scallions; stir-fry for 1 minute.
2. Add the rice, frozen peas (breaking them up) celery, and soy sauce. Cook for about 3 minutes until heated through tossing gently to coat the ingredients. Push the rice mixture to the sides of the wok or pan. Add the egg whites to the center of the wok. Cook and stir about 1 minute or until the eggs are completely cooked. Mix eggs into the rice mixture. Add the sesame oil, pepper and stir fry the ingredients all together.
3. Serve immediately. Store leftovers in the refrigerator for up to 2 days.
Makes 6 servings
SKINNY FACTS:for one serving281 calories, 7g fat, 18g protein, 35g carbs, 3g fiber, 461 mg sodium0 -
Sounds yummy, I can't wait to try it.0
-
Bump0
-
Bump!0
-
How long do rice dishes like this last in the fridge? Would you just warm up in the microwave? I'm new to the site so looking at new low calorie recipes.0
-
bump!0
-
:flowerforyou:0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.6K Introduce Yourself
- 43.5K Getting Started
- 259.7K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 393 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.3K MyFitnessPal Information
- 23 News and Announcements
- 938 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions