Chicken Veggie "Fried" Rice
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
2 large eggs2 tbsp waterNon stick cooking spray1 med onion2 chicken breast, chopped1 cup peas, frozen3/4 cup corn, frozen1 bag (10 oz) frozen broccoli saltpepper
Cook rice according to instructions. (I used a rice cooker.)
Steam broccoli in the microwave according to instructions.
Put a skillet over medium heat with some non stick cooking spray. Dice up the onion and throw it in there. Let soften and turn slightly opaque for 2 to 3 min. Add chicken and let cook. Season with some salt and pepper.
In a small non-stick skillet, melt the butter. Put the eggs in a bowl with 2 tbsp of water. Then place in the skillet and leave it to cook flat for 1 to 3 min. (Like an omelette.) Remove from skillet and cut this into shreds.
Once chicken is almost done cooking add in the corn and peas (frozen) and 1/2 the soy sauce. Allow chicken to finish cooking and corn and peas to warm up. Once warm and done cooking, add in the rice, broccoli, eggs and remaining soy sauce. Combine together over the heat and serve.
(I added to my portion a 1/2 cup of black beans for more protein and fiber.)
Serving Size: makes 8 1 cup servings
Number of Servings: 8
Recipe submitted by SparkPeople user WANNARUN4.
Steam broccoli in the microwave according to instructions.
Put a skillet over medium heat with some non stick cooking spray. Dice up the onion and throw it in there. Let soften and turn slightly opaque for 2 to 3 min. Add chicken and let cook. Season with some salt and pepper.
In a small non-stick skillet, melt the butter. Put the eggs in a bowl with 2 tbsp of water. Then place in the skillet and leave it to cook flat for 1 to 3 min. (Like an omelette.) Remove from skillet and cut this into shreds.
Once chicken is almost done cooking add in the corn and peas (frozen) and 1/2 the soy sauce. Allow chicken to finish cooking and corn and peas to warm up. Once warm and done cooking, add in the rice, broccoli, eggs and remaining soy sauce. Combine together over the heat and serve.
(I added to my portion a 1/2 cup of black beans for more protein and fiber.)
Serving Size: makes 8 1 cup servings
Number of Servings: 8
Recipe submitted by SparkPeople user WANNARUN4.
Nutritional Info Amount Per Serving
- Calories: 254.2
- Total Fat: 4.6 g
- Cholesterol: 84.4 mg
- Sodium: 764.7 mg
- Total Carbs: 32.5 g
- Dietary Fiber: 4.3 g
- Protein: 21.1 g
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