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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 310.2
  • Total Fat: 4.7 g
  • Cholesterol: 49.6 mg
  • Sodium: 1,690.6 mg
  • Total Carbs: 40.0 g
  • Dietary Fiber: 4.5 g
  • Protein: 29.3 g

View full nutritional breakdown of Healthy Chicken Fried Rice (Low G.I.) calories by ingredient
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Healthy Chicken Fried Rice (Low G.I.)

Submitted by: NORTHERNDIETER

Introduction

I got this recipe from RecipeZaar.com. It was originally posted by little _wing. It is high in fiber and protein but low in fat. So much better for you than take-out but, I think, it tastes just as good. I got this recipe from RecipeZaar.com. It was originally posted by little _wing. It is high in fiber and protein but low in fat. So much better for you than take-out but, I think, it tastes just as good.
Number of Servings: 4

Ingredients

    1 1/4 cups low-sodium low-fat chicken broth
    1/4 low-sodium low-fat chicken broth
    3/4 cup brown rice (I used brown basmati)
    1 teaspoon seasame oil
    2 boneless skinless chicken breasts, diced into small, bite-sized pieces
    1 cup chopped mushrooms
    2 green onions, chopped
    1 cup carrots, diced
    2 stalks celery
    1/4 cup light soy sauce
    2 cups FRESH bean sprouts (optional)

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Directions

You can use brown rice or brown basmati rice. Cook rice according to package directions, but instead of boiling rice in water, boil it in stock. You will need 3/4 cup DRY rice and add 1 1/4 cups stock. Other than that, follow the package directions.

In a large non-stick skillet, heat sesame oil over medium-high heat and cook chicken and mushrooms for 8 minutes, stirring frequently, until chicken is no longer pink.

Once the rice has cooked for 25 minutes or until liquid has been absorbed, add green onions, carrots, celery, and cooked rice to the chicken and mushroom skillet.

Cook, stirring about 2 minutes, to combine all ingredients.

Add remaining 1/4 cup of chicken stock and 1/4 cup of soy sauce and cook for an additional 5 minutes.

Add FRESH bean sprouts (optional). I forgot to add them and the dish was still great. It is also not recommended to use canned bean sprouts.



Number of Servings: 4

Recipe submitted by SparkPeople user NORTHERNDIETER.






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