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
Spaghetti Squash with Tomato Sauce and Parmesan Cheese
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: 2, Serving Size: 1/2 of recipe; Calories Per Serving: 291; Total Fat: 12g; Protein: 28g; Carbohydrate: 34g; Fiber: 6g; Sugar: 5g; Sodium: 383 mg
For more delicious, healthy comfort foods, check out The Nutrition Twins’ Veggie Cure!!
- 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
- 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.
Serves: 2, Serving Size: 1/2 of recipe; Calories Per Serving: 291; Total Fat: 12g; Protein: 28g; Carbohydrate: 34g; Fiber: 6g; Sugar: 5g; Sodium: 383 mg