Post by Loupy on Oct 6, 2016 21:18:50 GMT -7
Skinnylightful Chicken Fried Rice
From: Nancy Fox @ www.skinnykitchen.com/
This popular Chinese dish is soooo delicious!!! My version is made with all skinny ingredients. First, I cut down on the oil, using canola and sesame oil. Next, I used brown rice instead of the typical white. In addition, I used cooked chicken breasts, egg whites and reduced-sodium soy sauce. This dish is quick to prepare if you get organized. First, you can cook the rice the day before and use cooked chicken from the market. Next, chop the ingredients and gather the rest. When you’re ready to start cooking, it’s all there to add to your wok or pan. I know you’ll love this and want to make it often. Don’t forget the chopsticks!
Prep Time: 20 minutes
Cook Time: 6 minutes for stir fry
Makes 6 servings (about 1 cup each)
Ingredients
1½ tablespoons canola oil
1½ cups cooked chicken breast, diced and skin removed
½ cup sliced scallions (green onion)
3½ cups cooked brown rice, I like Basmati brown rice (~ 1 cup raw)
1 cup chopped celery
1 cup frozen peas, not thawed
3 tablespoons reduced-sodium soy sauce (for gluten-free, use Tamari soy sauce)
4 egg whites
2 teaspoons toasted sesame oil or canola oil
Black pepper, to taste
2 scallions for garnish, if desired
Instructions
In a nonstick wok or large nonstick pan, add canola oil and preheat over medium-high heat.
Stir in cooked chicken and scallions; stir-fry for 1 minute.
Add cooked rice, frozen peas (breaking them up) celery, and soy sauce.
Cook for about 3 minutes until heated through, tossing gently to coat all ingredients.
Push rice mixture to the sides of wok or pan.
Add egg whites to center of wok.
Cook and stir about 1 minute or until the eggs are completely cooked.
Mix eggs into rice mixture.
Add sesame oil, a little black pepper and stir fry ingredients all together.
Serve immediately. Store leftovers in refrigerator for up to 2 days.
Food Fact
Fried rice is a common stable in American Chinese cuisine especially the type sold in Chinese take out.
Healthy Benefits
Brown rice is a good source of magnesium, which helps to maintain proper blood pressure. It also contains a fair amount of fiber, iron, niacin, thiamine and vitamin B6.
Egg whites are very low in calories, high in protein, and contain no fat or cholesterol.
Shopping Tips
My favorite rice to use is brown Basmati rice. You can find it now in most supermarkets. I bought it at Trader Joe’s. They also sell package of cooked brown rice.
Trader Joe’s sells packages of cooked, sliced or chopped, chicken breasts that are really tasty. The plain chicken breasts or teriyaki chicken breasts work best for this dish. If you buy a cooked chicken from the supermarket, be sure to remove the skin before chopping and adding to this dish.
SKINNY FACTS:for 1 serving (about 1 cup each)
Weight Watchers SmartPoints 7
Weight Watchers POINTS PLUS 7
281 calories
7g fat
1g sat. fat
18g protein
35g carbs
3g fiber
2g sugar
461 mg sodium
From: Nancy Fox @ www.skinnykitchen.com/
This popular Chinese dish is soooo delicious!!! My version is made with all skinny ingredients. First, I cut down on the oil, using canola and sesame oil. Next, I used brown rice instead of the typical white. In addition, I used cooked chicken breasts, egg whites and reduced-sodium soy sauce. This dish is quick to prepare if you get organized. First, you can cook the rice the day before and use cooked chicken from the market. Next, chop the ingredients and gather the rest. When you’re ready to start cooking, it’s all there to add to your wok or pan. I know you’ll love this and want to make it often. Don’t forget the chopsticks!
Prep Time: 20 minutes
Cook Time: 6 minutes for stir fry
Makes 6 servings (about 1 cup each)
Ingredients
1½ tablespoons canola oil
1½ cups cooked chicken breast, diced and skin removed
½ cup sliced scallions (green onion)
3½ cups cooked brown rice, I like Basmati brown rice (~ 1 cup raw)
1 cup chopped celery
1 cup frozen peas, not thawed
3 tablespoons reduced-sodium soy sauce (for gluten-free, use Tamari soy sauce)
4 egg whites
2 teaspoons toasted sesame oil or canola oil
Black pepper, to taste
2 scallions for garnish, if desired
Instructions
In a nonstick wok or large nonstick pan, add canola oil and preheat over medium-high heat.
Stir in cooked chicken and scallions; stir-fry for 1 minute.
Add cooked rice, frozen peas (breaking them up) celery, and soy sauce.
Cook for about 3 minutes until heated through, tossing gently to coat all ingredients.
Push rice mixture to the sides of wok or pan.
Add egg whites to center of wok.
Cook and stir about 1 minute or until the eggs are completely cooked.
Mix eggs into rice mixture.
Add sesame oil, a little black pepper and stir fry ingredients all together.
Serve immediately. Store leftovers in refrigerator for up to 2 days.
Food Fact
Fried rice is a common stable in American Chinese cuisine especially the type sold in Chinese take out.
Healthy Benefits
Brown rice is a good source of magnesium, which helps to maintain proper blood pressure. It also contains a fair amount of fiber, iron, niacin, thiamine and vitamin B6.
Egg whites are very low in calories, high in protein, and contain no fat or cholesterol.
Shopping Tips
My favorite rice to use is brown Basmati rice. You can find it now in most supermarkets. I bought it at Trader Joe’s. They also sell package of cooked brown rice.
Trader Joe’s sells packages of cooked, sliced or chopped, chicken breasts that are really tasty. The plain chicken breasts or teriyaki chicken breasts work best for this dish. If you buy a cooked chicken from the supermarket, be sure to remove the skin before chopping and adding to this dish.
SKINNY FACTS:for 1 serving (about 1 cup each)
Weight Watchers SmartPoints 7
Weight Watchers POINTS PLUS 7
281 calories
7g fat
1g sat. fat
18g protein
35g carbs
3g fiber
2g sugar
461 mg sodium
