Healthy Chicken Fried Rice Food
HEALTHY CHICKEN FRIED RICE (LOW G.I.)
Trying to accumulate some recipes that are high in fiber and protein but low in fat. This is actually just as good as regular fried rice. If you can't find fresh bean sprouts, just omit them because the ones in a can are sorta gross! Found that out the hard way!
Provided by little_wing
Categories One Dish Meal
Time 40m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- In saucepan, bring 1 1/4 cups of the chicken stock, rice and salt to boil.
- Reduce heat to low, cover and cook for 25 minutes or until liquid is absorbed.
- Fluff with fork and set aside.
- In large non-stick skillet heat sesame oil over medium high heat and cook chicken and mushrooms for about 8 minutes or until chicken is no longer pink.
- Add green onions, carrot, celery, and cooked rice.
- Cook, stirring for 2 minutes, to combine.
- Add remaining chicken stock and soy sauce and cook for 5 minutes.
- Add bean sprouts and toss to combine.
Nutrition Facts : Calories 251.2, Fat 3.2, SaturatedFat 0.6, Cholesterol 34.2, Sodium 1146.5, Carbohydrate 35.5, Fiber 3.8, Sugar 5, Protein 21
HEALTHY CHICKEN FRIED RICE
I'm following the P90X diet and exercise program, but I really miss Chinese food! The stuff at the restaurants is absolutely loaded with grease and misses out on the delicious flavor of lots of vegetables. This is actually Sue Lau's Chinese Fried Rice recipe (type 38748 in the search bar above for the original. Thanks, Sue!), altered just a little for extra protein and less fat. One serving, according to the P90X nutrition plan, is 1 vegetable, 0.75 fat, 1 protein, and 1 carbohydrate. Enjoy!
Provided by ChefChanteuse
Categories One Dish Meal
Time 38m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Heat 1 tbsp oil in a wok. Add chopped onions and stir-fry until onions turn a nice, brown color, about 8-10 minutes. Remove from wok.
- Allow wok to cool slightly.
- Mix egg whites with 3 drops soy sauce and 3 drops sesame oil; set aside.
- Add 1/2 tbsp oil to wok, swirling to coat surfaces; add egg mixture. Working quickly, swirl egg until egg sets against wok. When egg puffs, flip egg and cook other side briefly. Remove from wok and chop into small pieces.
- Heat 1 tbsp oil in wok; add chicken to wok, along with carrots, peas, and cooked onion. Stir-fry for two minutes.
- Add rice, green onions, and bean sprouts, tossing to mix well. Stir-fry for three minutes.
- Add 2 tbsp of light soy sauce and chopped egg to rice mixture and fold inches Stir-fry for one minute more. Serve with additional soy sauce.
Nutrition Facts : Calories 510.9, Fat 19.1, SaturatedFat 3.6, Cholesterol 40.8, Sodium 683.9, Carbohydrate 57.5, Fiber 6.6, Sugar 5.9, Protein 27.4
CHICKEN FRIED RICE
Provided by Robert Irvine : Food Network
Categories main-dish
Time 25m
Yield 6 to 8 servings
Number Of Ingredients 10
Steps:
- Beat eggs with a whisk in a small bowl and season with salt and pepper, to taste. Heat very little oil in a medium frying pan over medium heat and make an omelette using half the beaten eggs. Turn out onto a plate to cool (do not fold omelette). Repeat process with remaining beaten eggs. Place 1 omelette on top of the other, fold and coarsely chop. Set aside.
- In a medium bowl, toss chicken strips with the sesame oil and season with salt and pepper, to taste. Heat 3 tablespoons vegetable oil over high heat in large frying pan or wok and stir-fry the prepared chicken strips until lightly golden, about 2 to 3 minutes. Add the onion and garlic and stir-fry for 1 to 2 minutes or until onion has softened. Add 2 tablespoons more vegetable oil and when hot, stir in the cooked rice and green onions, tossing and mixing thoroughly until very hot. Sprinkle with soy sauce and mix evenly. Remove from heat and stir in chopped cooked egg. If desired, garnish with additional sliced green onions.
CHICKEN FRIED RICE
Provided by Valerie Bertinelli
Time 20m
Yield 4 to 6 servings
Number Of Ingredients 13
Steps:
- Add the canola oil and 1 tablespoon sesame oil to a large nonstick saute pan. Whisk the eggs in a small bowl and season with the salt and some pepper; set aside. Add the ginger, carrot and garlic to the pan and cook until the vegetables have softened slightly, about 2 minutes. Add the rice, peas and the white and light green parts of the scallion. Then, add the soy sauce and remaining 1 tablespoon sesame oil and toss to coat. Press the rice mixture gently into the pan and fry until it begins to crisp on the bottom, 3 to 4 minutes. Add the eggs to the pan and cook, stirring gently, until just set, about 1 minute. Stir in the chicken and cook until heated through, about 1 minute. Transfer to a serving platter and sprinkle with the reserved scallions.
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