Chicken “Fried” Rice
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.
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
Instructions
- 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.
Notes
Makes 6 cups; 1 cup per serving
Nutrition analysis courtesy of Genesis® R&D
Nutrition Information per serving
Calories: 270Carbohydrates: 27gProtein: 25gTotal Fat: 8g— Unsaturated Fat: 6g— Saturated Fat: 2gCholesterol: 125mgSodium: 760mgPotassium: 400mgFiber: 3gTotal Sugar: 2g— Natural Sugar: 2g— Added Sugar: 0gVitamin C: 6mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.