weight watchers chicken fried rice
- Number of Servings: 6
Ingredients
Instructions
1.Coat a large nonstick skillet with cooking spray and set pan over medium-high heat.
2.Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes; remove from pan and set aside.
3.Add sesame oil into pan and place back over medium-high heat.
4.Add scallions and garlic; sauté 2 minutes.
5.Add chicken and carrots and peas; saute until chicken is golden brown and cooked through, about 5 minutes.
6.Stir in reserved cooked egg whites, cooked brown rice, and soy sauce; cook until heated through, stirring once or twice, about 1 minute
Preparation time: 10 minute(s)
Cooking time: 1 hour(s)
Diet tags: Low calorie, Reduced fat
Number of servings (yield): 6
Culinary tradition: Chinese
Entire recipe makes 6 servings
Serving size is 3/4 cup
Each serving = 4 Points +
PER SERVING: 150 calories; 3g fat; 18g carbohydrates; 13g protein; 3g fiber
Read more: https://www.laaloosh.com/2009/01/11/weight-watchers-chicken-fried-rice-recipe/#ixzz1vvIqsATB
Serving Size: 3/4 cup for 1 serving
Number of Servings: 6
Recipe submitted by SparkPeople user SALVAGEMOM.
Chicken Breast, no skin, 8 ounces(remove)*Brown Rice, long grain, 2 cup(remove)*Extra Virgin Olive Oil, 2 tbsp(remove)Egg, fresh, 2 large(remove)Scallions, raw, .50 cup, chopped(remove)Garlic, 2 cloves(remove)Carrots, raw, .50 cup, chopped(remove)Peas, frozen, 0.5 cup(remove)*Soy Sauce, .25 cup(remove)
Instructions
1.Coat a large nonstick skillet with cooking spray and set pan over medium-high heat.
2.Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes; remove from pan and set aside.
3.Add sesame oil into pan and place back over medium-high heat.
4.Add scallions and garlic; sauté 2 minutes.
5.Add chicken and carrots and peas; saute until chicken is golden brown and cooked through, about 5 minutes.
6.Stir in reserved cooked egg whites, cooked brown rice, and soy sauce; cook until heated through, stirring once or twice, about 1 minute
Preparation time: 10 minute(s)
Cooking time: 1 hour(s)
Diet tags: Low calorie, Reduced fat
Number of servings (yield): 6
Culinary tradition: Chinese
Entire recipe makes 6 servings
Serving size is 3/4 cup
Each serving = 4 Points +
PER SERVING: 150 calories; 3g fat; 18g carbohydrates; 13g protein; 3g fiber
Read more: https://www.laaloosh.com/2009/01/11/weight-watchers-chicken-fried-rice-recipe/#ixzz1vvIqsATB
Serving Size: 3/4 cup for 1 serving
Number of Servings: 6
Recipe submitted by SparkPeople user SALVAGEMOM.
Nutritional Info Amount Per Serving
- Calories: 200.5
- Total Fat: 7.5 g
- Cholesterol: 83.6 mg
- Sodium: 672.7 mg
- Total Carbs: 19.4 g
- Dietary Fiber: 2.3 g
- Protein: 14.1 g
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