Joy Bauer Weight Loss

RecipeChicken “Fried” Rice

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Nutrition Facts
Amount per Serving
  • Calories: 270
  • Protein: 25 g
  • Total Fat: 8 g
    • Unsaturated Fat: 6 g
    • Saturated Fat: 2 g
  • Cholesterol: 125 mg
  • Total Carbohydrate: 27 g
  • Dietary Fiber: 3 g
  • Total Sugar: 2 g
    • Natural Sugar: 2 g
    • Added Sugar: 0 g
  • Sodium: 760 mg

Chicken Fried Rice is a popular dish at most Chinese restaurants, but it’s not one you can enjoy all that often because of its sky high calories, fat and sodium. I’ve found a simple way to lighten it up at home, and it couldn’t be any quicker to prepare. No more greasy takeout containers littering your fridge because there will be no leftovers when you whip up this recipe.

  • Prep time
  • Total Time
This recipe makes 6 servings
Ingredients:
  • 1 tablespoon whipped butter
  • 1 medium yellow onion, finely chopped
  • ½ cup snow peas, finely chopped
  • ½ cup chopped carrots
  • 3 eggs plus 3 egg whites, lightly beaten
  • 3 cups cooked brown rice or quinoa
  • 2 cups cooked, shredded chicken
  • ¼ cup chopped scallions
  • 2 to 3 teaspoons sesame oil
  • 5 tablespoons low-sodium soy sauce

 

Preparation:

In a large skillet, melt butter and add onion, carrot and snow peas. Sauté until veggies are hot and soft, about 5 to 6 minutes.

Move veggies to one side of the pan. Liberally coat the other side with oil spray and scramble the eggs, chopping them into bite-sized pieces.

Once eggs are cooked, mix the eggs and veggies together. Add rice, chicken and scallions and mix.

Add sesame oil and soy sauce, and mix thoroughly until everything is hot and rice is starting to crisp. Serve immediately.

 

Makes 6 cups; 1 cup per serving

 

Nutrition analysis courtesy of Genesis® R&D