Post by Loupy on Jan 24, 2016 17:29:59 GMT -7
Chicken Fried Rice
From: Lisa Coffman @ www.laaloosh.com/
Forget take out – make this delicious chicken fried rice for supper instead. It’s simple, but packed with flavor. The leftovers will be perfect for a quick lunch the next day.
Preparation time: 10 minutes
Cooking time: 15 minutes
Number of servings: 4
Serving size is about 1 1/2cups
Ingredients
1 tsp Chinese five-spice powder
1 tsp ground coriander
1/2 tsp ground cumin
1 Tbsp fresh grated ginger
1/4 C soy sauce, reduced sodium
1 Tbsp sesame oil
2 cloves garlic, minced
1 carrot, thinly sliced at a diagonal
1 C green beans, fresh or frozen
1 medium red bell pepper, thinly sliced
2 C long grain rice, cooked and chilled
1 lb chicken breast, cooked and chopped
1/4 C green onions, thinly sliced
Instructions
Whisk together the five-spice powder, coriander, cumin, ginger, and soy sauce.
In a large skillet, heat the oil over medium high heat.
Saute the garlic for 30 seconds.
Add the carrots and green beans to the pan and cook for 3 – 4 minutes, or until they become tender.
Add a little water to the pan (as necessary to keep the carrots from sticking) and cook with a lid.
Add the bell peppers, rice, chicken and sauce.
Cook for 2 – 3 minutes, stirring constantly.
Sprinkle the green onions over the top and serve hot.
Nutritional Information
Each serving = 7 Smart Points/8 Points +
PER SERVING:
321 calories;
7g fat
2g saturated fat
29g carbohydrates
2g sugar
33g protein
2g fiber
From: Lisa Coffman @ www.laaloosh.com/
Forget take out – make this delicious chicken fried rice for supper instead. It’s simple, but packed with flavor. The leftovers will be perfect for a quick lunch the next day.
Preparation time: 10 minutes
Cooking time: 15 minutes
Number of servings: 4
Serving size is about 1 1/2cups
Ingredients
1 tsp Chinese five-spice powder
1 tsp ground coriander
1/2 tsp ground cumin
1 Tbsp fresh grated ginger
1/4 C soy sauce, reduced sodium
1 Tbsp sesame oil
2 cloves garlic, minced
1 carrot, thinly sliced at a diagonal
1 C green beans, fresh or frozen
1 medium red bell pepper, thinly sliced
2 C long grain rice, cooked and chilled
1 lb chicken breast, cooked and chopped
1/4 C green onions, thinly sliced
Instructions
Whisk together the five-spice powder, coriander, cumin, ginger, and soy sauce.
In a large skillet, heat the oil over medium high heat.
Saute the garlic for 30 seconds.
Add the carrots and green beans to the pan and cook for 3 – 4 minutes, or until they become tender.
Add a little water to the pan (as necessary to keep the carrots from sticking) and cook with a lid.
Add the bell peppers, rice, chicken and sauce.
Cook for 2 – 3 minutes, stirring constantly.
Sprinkle the green onions over the top and serve hot.
Nutritional Information
Each serving = 7 Smart Points/8 Points +
PER SERVING:
321 calories;
7g fat
2g saturated fat
29g carbohydrates
2g sugar
33g protein
2g fiber
