Skinny Chicken Fried Rice

 

 

If you love chicken fried rice but hate all of the calories and fat, then you’ll love this lightened up recipe!

 

Psst… love comfort food, but hate the calories and what it does to your waistline?  Try some of these lightened-up comfort food recipes:

Creamy Cauliflower Mac ‘n Cheese

Skinny Mash

Skinny Mac and Cheese

Spaghetti Squash with Tomato Sauce and Parmesan Cheese

vegetable_fried_rice


 

Stir_fry_rice

 

Ingredients:

  • 1 Tbsp vegetable oil
  • 1 4oz raw chicken breast
  • 1/2 Tbsp sesame oil
  • 3/4 c. carrot, chopped
  • 1/2 c. sliced mushrooms
  • 3/4 c. frozen peas
  • 1/2 inch x 1/2 –inch piece of ginger, grated
  • 1/2 c. green onions, chopped
  • 1 egg white
  • 1 c. brown rice, cooked
  • 1 T. low-sodium soy sauce
  • 1/2 c. bean sprouts

Directions:

Heat vegetable oil in a medium saucepan. Once hot, add chicken. Cook chicken breast on low- medium heat until fully done. After chicken has been fully cooked, finely chop the chicken breast into small pieces and set aside.

In another medium saucepan, add sesame oil along with carrots, mushrooms, peas, ginger, and green onions. Cook ingredients on low-medium heat until tender.

In a small pan, scramble egg white. Once finished, set aside.

Once vegetables are done cooking, add brown rice, chicken, and egg whites to the vegetable mixture. In addition add soy sauce and bean sprouts. Combine ingredients until fully mixed together. Allow fried rice to cook on medium heat for about 7- 10 minutes.

Nutrition Facts: Serves: 3, Serving Size: 1/3 of recipe; Calories Per Serving: 246; Total Fat: 9g; Protein: 19g; Carbohydrate: 26g; Fiber: 5g; Sugar: 5g; Sodium: 350 mg


For more delicious, healthy comfort foods, check out The Nutrition Twins’ Veggie Cure!!

 

Skinny Chicken Fried Rice
 
Nutrition Facts: Serves: 3, Serving Size: ⅓ of recipe; Calories Per Serving: 246; Total Fat: 9g; Protein: 19g; Carbohydrate: 26g; Fiber: 5g; Sugar: 5g; Sodium: 350 mg
Author:
Serves: 3
Ingredients
  • 1 Tbsp vegetable oil
  • 1 4oz raw chicken breast
  • ½ Tbsp sesame oil
  • ¾ c. carrot, chopped
  • ½ c. sliced mushrooms
  • ¾ c. frozen peas
  • ½ inch x ½ –inch piece of ginger, grated
  • ½ c. green onions, chopped
  • 1 egg white
  • 1 c. brown rice, cooked
  • 1 T. low-sodium soy sauce
  • ½ c. bean sprouts
Instructions
  1. Heat vegetable oil in a medium saucepan. Once hot, add chicken. Cook chicken breast on low- medium heat until fully done. After chicken has been fully cooked, finely chop the chicken breast into small pieces and set aside.
  2. In another medium saucepan, add sesame oil along with carrots, mushrooms, peas, ginger, and green onions. Cook ingredients on low-medium heat until tender.
  3. In a small pan, scramble egg white. Once finished, set aside.
  4. Once vegetables are done cooking, add brown rice, chicken, and egg whites to the vegetable mixture. In addition add soy sauce and bean sprouts. Combine ingredients until fully mixed together. Allow fried rice to cook on medium heat for about 7- 10 minutes.

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