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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 210.5
  • Total Fat: 1.6 g
  • Cholesterol: 23.1 mg
  • Sodium: 134.9 mg
  • Total Carbs: 31.9 g
  • Dietary Fiber: 4.2 g
  • Protein: 17.3 g

View full nutritional breakdown of Chicken "fried" rice calories by ingredient
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Chicken "fried" rice

Submitted by: JODIBIRD1

Introduction

This is nice with baked egg rolls or a big salad for an economical healthy dinner. Low fat even! This is nice with baked egg rolls or a big salad for an economical healthy dinner. Low fat even!
Number of Servings: 6

Ingredients

    1 large chicken breast, cooked and diced
    3 cups chilled leftover brown rice
    2 cups frozen diced carrots and peas
    1/2 cup diced onion or scallion
    1 cup bean sprouts
    1 cup any additional favorite veggie
    3/4 cup fat-free liquid egg substitute

    One pack fried rice seasoning mix
    2 T minced garlic
    2 T low-sodium soy sauce
    1/4 cup water
    Add ginger if desired

Directions

Makes 6 servings. Heat a large wok that is well sprayed with nonstick spray. Scrabbled egg substitute and set aside. Re-spray and stir-fry frozen veggies until soft then add onions and sprouts for 2-4 minutes. Set the veggies aside, respray and stir-fry leftover rice and chopped chicken until very hot. Mix all seasoning ingredients and water together and pour in. Put everything else back in to mix and heat.


*Please note the seasonings are not in the nutritional calculations, as everyone will use slightly different choices.

Number of Servings: 6

Recipe submitted by SparkPeople user JODIBIRD1.






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Member Ratings For This Recipe

  • this recipe is wonderful. the only thing I didn't add was the bean sprouts. I didn't have any. So I added celery and green peppers instead. I added the ginger but not garlic. the ginger added just that little bit of bite. Loved it and will do again. - 4/8/10

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  • my family loves this! Great Freezer to table recipe. make lots for dinners or lunches later! - 5/30/09

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