Healthy Chicken Fried Rice (Low G.I.)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 1/4 cups low-sodium low-fat chicken broth1/4 low-sodium low-fat chicken broth3/4 cup brown rice (I used brown basmati)1 teaspoon seasame oil2 boneless skinless chicken breasts, diced into small, bite-sized pieces1 cup chopped mushrooms2 green onions, chopped1 cup carrots, diced2 stalks celery1/4 cup light soy sauce2 cups FRESH bean sprouts (optional)
You can use brown rice or brown basmati rice. Cook rice according to package directions, but instead of boiling rice in water, boil it in stock. You will need 3/4 cup DRY rice and add 1 1/4 cups stock. Other than that, follow the package directions.
In a large non-stick skillet, heat sesame oil over medium-high heat and cook chicken and mushrooms for 8 minutes, stirring frequently, until chicken is no longer pink.
Once the rice has cooked for 25 minutes or until liquid has been absorbed, add green onions, carrots, celery, and cooked rice to the chicken and mushroom skillet.
Cook, stirring about 2 minutes, to combine all ingredients.
Add remaining 1/4 cup of chicken stock and 1/4 cup of soy sauce and cook for an additional 5 minutes.
Add FRESH bean sprouts (optional). I forgot to add them and the dish was still great. It is also not recommended to use canned bean sprouts.
Number of Servings: 4
Recipe submitted by SparkPeople user NORTHERNDIETER.
In a large non-stick skillet, heat sesame oil over medium-high heat and cook chicken and mushrooms for 8 minutes, stirring frequently, until chicken is no longer pink.
Once the rice has cooked for 25 minutes or until liquid has been absorbed, add green onions, carrots, celery, and cooked rice to the chicken and mushroom skillet.
Cook, stirring about 2 minutes, to combine all ingredients.
Add remaining 1/4 cup of chicken stock and 1/4 cup of soy sauce and cook for an additional 5 minutes.
Add FRESH bean sprouts (optional). I forgot to add them and the dish was still great. It is also not recommended to use canned bean sprouts.
Number of Servings: 4
Recipe submitted by SparkPeople user NORTHERNDIETER.
Nutritional Info Amount Per Serving
- Calories: 310.2
- Total Fat: 4.7 g
- Cholesterol: 49.6 mg
- Sodium: 1,690.6 mg
- Total Carbs: 40.0 g
- Dietary Fiber: 4.5 g
- Protein: 29.3 g
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