Wednesday, February 7, 2007

Recipe - Chicken Fried Rice - 3 pts per 1 cup

This recipe is "supposed" to make 6 one cup servings - but who in their right mind eats just 1 cup of dinner? Anyway, and only 3 pts per 1 cup, you can double the recipe, have an entire PLATE of food (well, 2 cups worth) and it's still very reasonable - and you'll be full :)


2 sprays cooking spray
4 large egg white(s)
1/2 cup scallion(s), chopped, green and white parts
2 medium garlic clove(s), minced
12 oz uncooked boneless, skinless chicken breast, cut into 1/2-inch cubes
1/2 cup carrot(s), diced
2 cup cooked brown rice, regular or instant, kept hot
1/2 cup frozen green peas, thawed
3 Tbsp low-sodium soy sauce

Instructions
Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes. Remove from pan and set aside.
Offheat, recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; sauté 2 minutes. Add chicken and carrots; sauté until chicken is golden brown and cooked through, stirring frequently, about 5 minutes.
Stir in reserved cooked egg whites, cooked brown rice, peas and soy sauce; cook until heated through, about 1 minute. Yields about 1 cup per serving.

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