Save money and time with this Chinese food makeover.
Save money and time with this Chinese food makeover.
Number of Servings: 4
12 ounces boneless chicken breast, diced into 1/2 inch cubes 1 cup sliced mushrooms 1 small onion, sliced into thin strips 1 cup shredded carrots 1 cup chopped broccoli 1 garlic clove, chopped 1 teaspoon ginger, chopped 1 tablespoon chili garlic sauce 2 cups cooked brown rice 1/2 cup egg whites (or 4 egg whites or 3 whole eggs)
The original version of this Chinese favorite has 542 calories and 13 grams of fat, plus half a day's worth of sodium. Chef Meg's version is much healthier, packed with veggies, and ready in less time than it would take you to order takeout! In a rush? Grab pre-cut veggies from the salad bar, a carton of egg whites, and heat-and-serve brown rice. Combine with leftover chicken, and dinner's ready in 15 minutes!
Mix the garlic sauce with 1/4 cup water and set aside. Heat a wok or large sauté pan over medium heat, then remove from heat just to coat with nonstick cooking spray. Add chicken, heat until cooked, about 5 minutes. Place the cooked chicken in a large bowl and set aside.
Add the onions, mushrooms, and carrots to the pan or wok, turn the heat to high, and cook for 2 minutes. Add the broccoli, garlic, and ginger, and cook for additional 2 minutes.
Add the garlic sauce and water to the vegetables, stir to combine, and remove from heat. Pour the vegetables and sauce on top of the chicken and set aside.
Spray the pan once more with nonstick cooking spray, and add egg whites. Cook over high heat, stirring constantly, until eggs have almost set. Add the rice, stir to combine, then add the chicken and vegetables. Cook another two minutes, until the eggs have fully cooked.
Chili Garlic Sauce is sold in Asian food section in a 5 oz glass bottle yellow lid red sauce (NOT hot), by MW Polar Foods bar code 074027500119. OR search for: Chef Meg's Favorite Ginger-Garlic Sauce recipe to make your own.
Great....loved it. I did, however, use peanut oil to cook to the chicken and did add bean sprouts when adding the rice. Marinated chicken in 3tbs soy sauce, 3tbsp rice vinegar, 1 tsp sugar, 1/2 tsp ginger powder, 2tbsp minced garlic.
adding oil to a hot pan ensures less "sticking" lol. just one note, never preheat a non-stick, teflon-coated pan with nothing inside. they give off some crazy chemical that has been known to harm birds (and quite possibly humans, as well).
good combination, but needed more seasoning.Added more fresh garlic & fresh ginger & added white pepper and a little low sodium Tamari sauce. Sub. grn onion for reg onion as KisseeKat2 did, added bean sprouts. Stir fried broccoli & carrots before other vegies since they take longer to c
Thanks to those of you who noticed that the calorie calculations for the rice were wrong. Also, don't know if this was mentioned earlier, but the calories for the eggs is based on Egg Beaters. If you're using 3 whole eggs (which the recipe offers as a substitution), make sure you're adjusting, too
Like other comments, I also thought it was lacking a little in flavor. Next time I will cook the rice in low sodium FF chicken broth instead of water. And I will also put some of megs garlic ginger sauce in it too!! A good starter recipe to adjust to your personal taste as you like.
My family loved it! I used soy sauce instead of the chili garlic sauce and omitted the ginger and it was still a huge hit! The entire pan was cleaned out and the bowls were licked clean. Will definitely be making this again, and already have requests to do so!
I used the Garlic Ginger Marinade Sauce (2 tbsp) on the chicken, subbed zuchini for the mushrooms, omitted the onion, I only had 1 1/2 cups of brown rice, but man it was very good! I did cut the galic chilie in half, for my sons sake.
I found this on Pinterest, and just made it tonight. I used the recipe more as a method, and altered the veggies to use what I had on hand. I also used a leftover cooked pork chop in place of the chicken. It is TOO good! I definitely ate more than 1 serving! I did add some soy sauce.
Very good, my veggies were still a little crispy might steam them first next time. Overall yummy but I made my own sauce instead of the chili garic sauce and also was out of ginger so I sprinkled curry instead on my chicken - I substitue often when cooking
I made this last night - didn't like it. I used the ginger from the spice aisle - huge mistake - it overpowered the taste and it wasn't good - definitely should've used less or not at all. I couldn't find chili garlic sauce, so used a garlic sauce marinate/grilling sauce.Not a repeat for me. Sorry.
Really good. I didn't have some of the ingredients on hand, so I made it with low sodium soy sauce, and then added chili flakes, ginger powder, and garlic powder to my veggies to subsitute for the fresh. Made it with chicken and again with shrimp. Awesome. Authentic.
Used a pre-cut veggie pack from my grocery with mushrooms, onions, zucchini, snow peas, bok choy and carrots, rather than the combo in the recipe and also added red peppers and serrano chilles and an extra garlic clove to give it a kick. It was super easy and really yummy! Will make again and soo
This was just "okay." We were not that impressed with it. I think it was missing something to make it more like takeout-or as it states better than takeout. I wish I knew the taste it was missing because I would try making it again. I was unable to figure that out though :(
I've made this recipe twice. Each time I've changed it a bit, since I didn't have all the ingredients. Used wild rice the first time, yellow rice the 2nd. I've freezed the other servings. Hope it freezes well. Love this recipe. Now I can have fried rice without any guilt!
Reply from CHEF_MEG(5/23/13) It will freeze well. Just make sure it is cooled before going into the freezer. Chef Meg
The calories and carbs for the rice content are way wrong. That amount of carbs might cover the raw veggies. Important if one is diabetic. Thirteen carbs per serving would be great, too bad it is just not true. - 4/21/13
I checked the ingredient page and they only had 28 calories for the rice. One cup of cooked brown rice has 216 calories and since this recipe serves 4 I know that one cup of cooked is the serving size. So we can safely add 188 calories to the recipe bringing the total to 359.
GREAT Recipe. I've used this numerous times. Today I made it with 14 medium shrimp instead of the chicken. A warning some chili garlic sauces are hot. You might want to go light the first time you make it. Specially if you have kids.
This was amazing! Thank you for making this recipe available. My son and husband would eat this again, and I will make it often. It's easy to do most of the prep ahead of time, and I appreciate this to be able to make a great family dinner after I get home from work.
This recipe is amazing! This is my first time using chili garlic sauce. I am addicted. I will be using this recipe regularly. I think I will add bok choy next time. I am also looking forward to trying it with shrimp. YUM!
I didn't enjoy this recipe at all....too watery and I think the chili garlic sauce is an acquired taste. If I make it again I'll use soy sauce or light teriyaki and let the water cook down....however the ingredients blended well and the portions were great
This is the best homemade fried rice I've had. I used whatever veggies I had in the fridge, broccoli, carrots, onions and snap peas. Cut the eggs down to 2. Just a drizzle of sesame oil while cooking, and used asian chili sauce and a bit of lite soy sauce. It was GREAT!
I loved this receipe. Its so simple to make. I did alter the receipe by steaming my veggies first (and I added green beans) to ensure they were soft. Really good. The chili garlic sauce is AWESOME!!!!
Just a few pointers: 1)To the lady who says her vegetables were not cooked; save yourself the trouble of steaming the vegetables - just follow the instructions and chop them smaller so they cook faster 2)Stir in 1 tsp of sesame oil over the final product - the smell is marvellous - 8/7/12
I make something like this myself. It's very low in calories and I usually eat a lot of it. I measure everything with scales. By the way... I don't add any oil to my pan at all. It would probably stick at higher temps but I keep it around low.
This time of year fiddleheads are bound to show up in this. I like doing the garlic and onion one of the ways they do in India - put them in a little water, puree in blender. When you add it to the recipe it makes a nice thickening agent.
Will be making this tonight, but I did find a mistake in the calorie calculations. The recipe calls for 2 cups of rice, but the calculations only have .5 cups. I thought this might be .5 cups, dry, but I know that 2 cups of cooked rice is more than 100 calories.
Awesome and very satisfying!! I was famished after a hard gym workout so I used a 10 oz can of chicken breast (drained & rinsed) and asparagus instead of broccoli. Since it makes 4 servings, the portion is very generous. A KEEPER!!
I used stir fry oil which has garlic, ginger, etc. already in it. It gave the dish a lot of flavor. Left out the chili sauce and passed it at the table so people could add their own heat. Also added 2 tbls. soy sauce. Surprised that's missing from the recipe. - 5/2/12
Made this last night. Used green onions, too. It was great. When I printed the recipe, it didn't have the # of servings, so I had to come back and get that info. I ate one serving of 4, and it was filling, too.
Thank goodness for the comments. When there is a weird ingredient ie; chili garlic sauce, that I do not know where to buy, someone always suggests a substitution. Thanks. I wish Chef Meg would think of us simple folk.
Was really excited about this recipe, but as another commenter noted, the nutritional information is incorrect as the amount of rice entered (o.13 cups) is far lower than what the listed serving size would consist of. - 4/1/12
The ingredients list 2 C of rice (approx 1/2 C per serving). However, the nutritional breakdown shows only 1/2 C of rice was entered for the whole recipe (approx .125 C per serving). This SIGNIFICANTLY changes the nutritional info.