HEALTHY CHICKEN FRIED RICE

Healthy Chicken Fried Rice image

Provided by ChefChanteuse

Time 38m

Yield 4 serving(s)

Number Of Ingredients 12

3/4 cup finely chopped onion
2 1/2 tablespoons oil
6 egg whites, lightly beaten
3 drops soy sauce
3 drops sesame oil
9 ounces chicken breasts, boneless, skinless, cooked, chopped
1/2 cup shredded carrot
1/2 cup frozen peas, thawed
4 cups cooked brown rice, cold, grains separated
4 green onions, chopped
2 cups bean sprouts
2 tablespoons light soy sauce

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