Easy and Healthier Chicken Fried Rice

Before my "life change", we used to always order chinese food on sunday night. So after about 6 weeks of NOT doing that, thought I would try to do an Easy and Healthy CFR, this is what I came up with, first try.

1 Bag of Microwave Brown Rice
3 Garlic Cloves
1 tbs EVOO
1 package of Tyson Grilled and Ready to eat Chicken Diced
1/2 cup of egg whites
1 tsp Seasame Oil
1/2 C water
soy sauce
Onion Salt
Soy Sauce

Directions

Pretty easy to make in WOK or skillet

Put Bag of rice in bowl of water and mircowave

Start with about 1/2 TBS of the oil, heat it up add Garlic, chicken and veggies. Heat this on somewhat high heat until it starts to smell fried (3-5 mins?)

Remove and get rice out of microwave, place bag to drain, grab same bowl and put your cooked veggies in the bowl.

Use the rest of the oil, and add the Egg White. Allow this to setup, then "scramble" into small pieces.

Add Mixture back in, add a few dashes of soy sauce.

Add Rice in, with the sesame oil and about 1/4 to 1/2 cup of water.

Allow this to fry up a bit, moving it all the time so it doesnt stick.

Serves 3 1C servings, for only 283 cals each



Ingredients Total / Per serving)

Calories: 850 / 283

Carbs: 90 \ 30

Fat: 28 \ 9

Protein: 62 \ 21

Fiber: 6 \ 2

Sat Fat: 5 \ 2