Low Cal Chicken Fried Rice

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serves:6 – size: 1 heaping cup – calories: 270 – carbs: 35g – fat: 6g – 

Ingredients

  • 2 tsp sesame oil, divided
  • 2 tbsp minced garlic
  • 1/2 tsp red pepper flakes
  • salt and pepper
  • 1 lb boneless skinless chicken breast, cut into 1 inch cubes
  • 1 (8.8oz) pouch Uncle Ben’s Ready Rice, brown
  • 1 small red onion
  • 7 green onions, sliced
  • 2 eggs
  • 1/4 cup reduced sodium soy sauce

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Directions

  1. In a wok or large skillet, heat 1 teaspoon of the sesame oil over medium high heat. Add the garlic and red pepper flakes and stir constantly using a wooden spoon or spatula for 1 min or until fragrant
  2. . Increase the heat to high and add chicken. Cook for 4-6 min, turning and moving the chicken constantly while cooking. Scrape the chicken and garlic onto a plate and set aside.
  3. Microwave the rice according to package directions. Set aside.
  4. Add the remaining 1 teaspoon of sesame oil to the pan. Once hot, add the onion, peas and carrots, and half the green onions and stir fry, constantly moving the mixture until the onions and carrots are softened, 3-5 min.
  5. Push the vegetables to the outer edges of the wok or skillet to open up the center. Crack the eggs into pan and scramble. When the eggs are cooked through, combine with the vegetables. Reduce heat to medium.
  6. Add the reserved chicken, cooked brown rice and soy sauce to the vegetable mixture and stir to combine.
  7. Serve garnished with the remaining green onions.

Low Cal Chicken Fried Rice

Ingredients

  • 2 tsp sesame oil, divided
  • 2 tbsp minced garlic
  • 1/2 tsp red pepper flakes
  • salt and pepper
  • 1 lb boneless skinless chicken breast, cut into 1 inch cubes
  • 1 (8.8oz) pouch Uncle Ben’s Ready Rice, brown
  • 1 small red onion
  • 7 green onions, sliced
  • 2 eggs
  • 1/4 cup reduced sodium soy sauce

Instructions

  1. In a wok or large skillet, heat 1 teaspoon of the sesame oil over medium high heat. Add the garlic and red pepper flakes and stir constantly using a wooden spoon or spatula for 1 min or until fragrant
  2. Increase the heat to high and add chicken. Cook for 4-6 min, turning and moving the chicken constantly while cooking. Scrape the chicken and garlic onto a plate and set aside.
  3. Microwave the rice according to package directions. Set aside.
  4. Add the remaining 1 teaspoon of sesame oil to the pan. Once hot, add the onion, peas and carrots, and half the green onions and stir fry, constantly moving the mixture until the onions and carrots are softened, 3-5 min.
  5. Push the vegetables to the outer edges of the wok or skillet to open up the center. Crack the eggs into pan and scramble. When the eggs are cooked through, combine with the vegetables. Reduce heat to medium.
  6. Add the reserved chicken, cooked brown rice and soy sauce to the vegetable mixture and stir to combine.
  7. Serve garnished with the remaining green onions.
http://revampfitness.com/low-cal-chicken-fried-rice-2/

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