Chicken Fried Rice
- Number of Servings: 6
Ingredients
RICE1 cup uncooked long-grain rice2 cups hot water1 tablespoon sesame oilsalt & pepper to tasteVEGGIES/MEAT1 small yellow onion, chopped1 tablespoon minced garlic1 bunch broccoli crowns, cut into 1-inch bites1 cup shredded carrots1 Chicken breast no skin no bone cooked and cubedWET INGREDIENTS1 Egg1 Egg White2 tablespoons low sodium soy saucejuice from 1/2 lemon3 tablespoons oil (wok oil if you have it, a neutral tasting oil) for stir frying...I ended up using sesame oil
Heat the oil in a saucepan over medium heat, add uncooked rice. Toast rice in oil until lightly golden, careful not to burn it. Stir in hot water, cover and REDUCE heat to Low. Set the timer for 12 minutes and let rice simmer until all the water is absorbed. Remove from heat. Fluff rice, check for tenderness. Keep covered until ready to use.
While the rice is cooking, prep the other ingredients, veggies, chicken and set aside.
Beat the eggs together and set aside in a bowl.
Add the rest of the wet ingredients together. Taste to make sure there's a nice balance of soy sauce to lemon. One should not over power the other.
Heat a large skillet or wok with 2 tablespoons oil over medium-high heat. Add chopped yellow onion and minced garlic and cook for about 2 minutes until softened.
Add the broccoli and carrots, stir fry for 2 minutes. Add cooked chicken and stir fry until chicken is heated through, another 2 minutes.
Push the mixture to the outer edge of the pan, making the center of the pan clear. Add 1 tablespoon oil, allow to heat up a few seconds, then add beaten eggs. Cook until scrambled into small lumps.
Add 3/4 of the cooked rice to the skillet. Continue to stir and toss, to coat with oil and prevent from sticking.
Add the soy sauce-lemon mixture and mix well. Continue to fry until rice is thoroughly heated. Serve it up in individual bowls or one big family size bowl.
Serving Size: 6
Number of Servings: 6
Recipe submitted by SparkPeople user SARA2925.
While the rice is cooking, prep the other ingredients, veggies, chicken and set aside.
Beat the eggs together and set aside in a bowl.
Add the rest of the wet ingredients together. Taste to make sure there's a nice balance of soy sauce to lemon. One should not over power the other.
Heat a large skillet or wok with 2 tablespoons oil over medium-high heat. Add chopped yellow onion and minced garlic and cook for about 2 minutes until softened.
Add the broccoli and carrots, stir fry for 2 minutes. Add cooked chicken and stir fry until chicken is heated through, another 2 minutes.
Push the mixture to the outer edge of the pan, making the center of the pan clear. Add 1 tablespoon oil, allow to heat up a few seconds, then add beaten eggs. Cook until scrambled into small lumps.
Add 3/4 of the cooked rice to the skillet. Continue to stir and toss, to coat with oil and prevent from sticking.
Add the soy sauce-lemon mixture and mix well. Continue to fry until rice is thoroughly heated. Serve it up in individual bowls or one big family size bowl.
Serving Size: 6
Number of Servings: 6
Recipe submitted by SparkPeople user SARA2925.
Nutritional Info Amount Per Serving
- Calories: 220.6
- Total Fat: 11.1 g
- Cholesterol: 53.6 mg
- Sodium: 288.6 mg
- Total Carbs: 16.8 g
- Dietary Fiber: 4.4 g
- Protein: 15.4 g
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