Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 199.3
- Total Fat: 5.9 g
- Cholesterol: 32.9 mg
- Sodium: 373.1 mg
- Total Carbs: 17.5 g
- Dietary Fiber: 1.7 g
- Protein: 18.9 g
View full nutritional breakdown of Chicken Fried Frice calories by ingredient
Chicken Fried Frice
Submitted by: CHRISTYK08Introduction
This is a Weight Watchers recipe that I got a couple of years ago and modified slightly. Although the serving size seems small, it is filling. The cooking time assumes that the brown rice is already cooked. This is a Weight Watchers recipe that I got a couple of years ago and modified slightly. Although the serving size seems small, it is filling. The cooking time assumes that the brown rice is already cooked.Number of Servings: 6
Ingredients
-
4 large egg whites
1/2 cup scallions, chopped
2 garlic cloves, minced
12 ounces uncooked boneless, skinless chicken breast
1/2 cup carrots, sliced
1/2 cup zucchini, thinly sliced and quartered
2 cups brown rice, cooked and kept hot
3 tablespoons low-sodium soy sauce
1 Tbsp olive oil
1 Tbsp sesame oil
Tips
Directions
Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3-5 minutes; remove from pan and set aside.
Remove pan from heat, spray again with cooking spray and place back over medium-high heat. Add scallions, zucchini and garlic; saute 2 minutes. Add chicken and carrots, saute' until chicken is golden brown and cooked through, about 5 minutes.
Stir in olive oil, sesame oil, reserved cooked egg whites, cooked brown rice, and soy sauce. Cook until heated through, stirring occasionally for about 1 minute. Yields 6 one-cup servings.
Remove pan from heat, spray again with cooking spray and place back over medium-high heat. Add scallions, zucchini and garlic; saute 2 minutes. Add chicken and carrots, saute' until chicken is golden brown and cooked through, about 5 minutes.
Stir in olive oil, sesame oil, reserved cooked egg whites, cooked brown rice, and soy sauce. Cook until heated through, stirring occasionally for about 1 minute. Yields 6 one-cup servings.
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