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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 400.5
  • Total Fat: 14.8 g
  • Cholesterol: 139.1 mg
  • Sodium: 380.6 mg
  • Total Carbs: 45.2 g
  • Dietary Fiber: 3.7 g
  • Protein: 21.8 g

View full nutritional breakdown of Wok Chicken 'n Rice calories by ingredient
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Wok Chicken 'n Rice

Submitted by: PENELOPE83

Introduction

playing with our new wok playing with our new wok
Number of Servings: 4

Ingredients

    4 cups Brown Rice
    8 ounces boneless, skinless chicken breast
    2 eggs
    1 Tbsp Sesame Oil
    2 Tbsp Extra Virgin Olive Oil
    2 Tbsp Lite Soy Sauce
    1/2 cup red pepper, diced
    1/2 cup green pepper, diced
    1/4 cup shallots, diced
    1/2 cup carrots, shredded
    3 cloves garlic

Directions

SERVING SIZE: 4 entree portions

PREP:
1. cook rice according to directions. REFRIGERATE OVERNIGHT.

2. Place whole chicken breasts into a pot of boiling water so that they are fully submersed. Gently boil to cook through, approximately 15 minutes.
2. While chicken is cooking, chop vegetables.
3. When chicken is cooked through, removed from water and cut into small thin peices (think of Chinese food).

INSTRUCTIONS:
(NOTE: MAKE SURE YOU HAVE EVERYTHING READY, THIS IS A VERY FAST-MOVING RECIPE)
1. heat wok on high. Add 1 Tbsp Olive oil and 1 Tbsp Sesame oil.
2. Whisk 2 eggs together. Pour into oil. Flip after about 45 sec, cook for another 30 seconds. (It will quickly form into an omelette-like patty. ) Remove from wok and shred it.
3. Add last Tbsp Olive Oil, Carrots, peppers, shallots, garlic, and 1 Tbsp Soy Sauce. Cook, stirring frequently, about 5 minutes.
4. Add rice, chicken, and last Tbsp Soy Sauce. Cook, stirring frequently, until rice is heated through. About 2-3 minutes.
5. Stir in egg until combined.
6. Remove from heat and eat!

Number of Servings: 4

Recipe submitted by SparkPeople user PENELOPE83.






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