Chicken Stir Fried Rice
Calories 307 (24% from fat)
Fat 8 gram
Saturated Fat 1.7 gram
Trans Fat 0 gram
Cholesterol 99 mg.
Sodium 445 mg.
Carb. 30 gram
Fiber 3 gram
Sugar 2.4 gram
Sugar Alcohol 0 gram
Protein 26 gram
1 cup jasmine brown rice, dry
olive oil cooking spray
1 small onion (1 cup), chopped
1/2 cup carrots, peeled and finely chopped
2 cloves (2 tsp.) garlic, minced
1 cup edamame, shelled
2 large whole eggs
1 lb. boneless skinless chicken breasts, chopped
1/4 cup low sodium soy sauce
1 Tbsp. sesame seeds
1/2 cup green onions (scallions), chopped
1. Cook rice according to package instructions.
2. Heat a non-stick pan over medium-high heat. Once pan is hot, lightly coat with olive oil cooking spray. Then sauté onion, carrot and garlic in oil until soft, about 10 minutes.
3. Add edamame. Then break eggs into skillet and stir until no longer runny. Add chopped chicken and cooked rice. Stir fry for about 10-15 minutes depending on how fried you like your rice. Use cooking spray periodically to prevent sticking.
Yield: 6 Servings, Approximately 3/4 Cup Per Serving
You can freeze individual portions for easy re-heating later.
Microwave for approximately 1.5 - 2 minutes. Keep the container open a little to allow steam to escape.