Wok Chicken 'n Rice
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 cups Brown Rice8 ounces boneless, skinless chicken breast2 eggs1 Tbsp Sesame Oil2 Tbsp Extra Virgin Olive Oil2 Tbsp Lite Soy Sauce1/2 cup red pepper, diced1/2 cup green pepper, diced1/4 cup shallots, diced1/2 cup carrots, shredded3 cloves garlic
SERVING SIZE: 4 entree portions
PREP:
1. cook rice according to directions. REFRIGERATE OVERNIGHT.
2. Place whole chicken breasts into a pot of boiling water so that they are fully submersed. Gently boil to cook through, approximately 15 minutes.
2. While chicken is cooking, chop vegetables.
3. When chicken is cooked through, removed from water and cut into small thin peices (think of Chinese food).
INSTRUCTIONS:
(NOTE: MAKE SURE YOU HAVE EVERYTHING READY, THIS IS A VERY FAST-MOVING RECIPE)
1. heat wok on high. Add 1 Tbsp Olive oil and 1 Tbsp Sesame oil.
2. Whisk 2 eggs together. Pour into oil. Flip after about 45 sec, cook for another 30 seconds. (It will quickly form into an omelette-like patty. ) Remove from wok and shred it.
3. Add last Tbsp Olive Oil, Carrots, peppers, shallots, garlic, and 1 Tbsp Soy Sauce. Cook, stirring frequently, about 5 minutes.
4. Add rice, chicken, and last Tbsp Soy Sauce. Cook, stirring frequently, until rice is heated through. About 2-3 minutes.
5. Stir in egg until combined.
6. Remove from heat and eat!
Number of Servings: 4
Recipe submitted by SparkPeople user PENELOPE83.
PREP:
1. cook rice according to directions. REFRIGERATE OVERNIGHT.
2. Place whole chicken breasts into a pot of boiling water so that they are fully submersed. Gently boil to cook through, approximately 15 minutes.
2. While chicken is cooking, chop vegetables.
3. When chicken is cooked through, removed from water and cut into small thin peices (think of Chinese food).
INSTRUCTIONS:
(NOTE: MAKE SURE YOU HAVE EVERYTHING READY, THIS IS A VERY FAST-MOVING RECIPE)
1. heat wok on high. Add 1 Tbsp Olive oil and 1 Tbsp Sesame oil.
2. Whisk 2 eggs together. Pour into oil. Flip after about 45 sec, cook for another 30 seconds. (It will quickly form into an omelette-like patty. ) Remove from wok and shred it.
3. Add last Tbsp Olive Oil, Carrots, peppers, shallots, garlic, and 1 Tbsp Soy Sauce. Cook, stirring frequently, about 5 minutes.
4. Add rice, chicken, and last Tbsp Soy Sauce. Cook, stirring frequently, until rice is heated through. About 2-3 minutes.
5. Stir in egg until combined.
6. Remove from heat and eat!
Number of Servings: 4
Recipe submitted by SparkPeople user PENELOPE83.
Nutritional Info Amount Per Serving
- Calories: 400.5
- Total Fat: 14.8 g
- Cholesterol: 139.1 mg
- Sodium: 380.6 mg
- Total Carbs: 45.2 g
- Dietary Fiber: 3.7 g
- Protein: 21.8 g
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