Skinnylightful Chicken Fried Rice

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chicken fried rice

This popular Chinese dish is soooo delicious!!! My version is made with all skinny ingredients. First, I cut down on the oil, using canola and sesame oil.  Next, I used brown rice instead of the typical white. In addition, I used cooked chicken breasts, egg whites and reduced-sodium soy sauce. This dish is quick to prepare if you get organized. First, you can cook the rice the day before and use cooked chicken from the market. Next, chop the ingredients and gather the rest. When you’re ready to start cooking, it’s all there to add to your wok or pan. Each main course serving has 281 calories, 7 grams of fat and 7 Weight Watchers SmartPoints. P.F. Chang’s dish contains 383 calories, not bad, but over twice the fat, 16 grams and almost 3 times the sodium! I know you’ll love this and want to make it often. Don’t forget the chopsticks!

Prep Time: 20 minutes

Cook Time: 6 minutes for stir fry


Ingredients

1½ tablespoons canola oil

1½ cups cooked chicken breast, diced and skin removed

½ cup sliced scallions (green onion)

3½ cups cooked brown rice, I like Basmati brown rice (~ 1 cup raw)

1 cup chopped celery

1 cup frozen peas, not thawed

3 tablespoons reduced-sodium soy sauce (for gluten-free, use Tamari soy sauce)

4 egg whites

2 teaspoons toasted sesame oil or canola oil

Black pepper, to taste

2 scallions for garnish, if desired


Instructions

1. In a nonstick wok or large nonstick pan, add canola oil and preheat over medium-high heat.  Stir in cooked chicken and scallions; stir-fry for 1 minute.

2. Add cooked rice, frozen peas (breaking them up) celery, and soy sauce.  Cook for about 3 minutes until heated through, tossing gently to coat all ingredients.  Push rice mixture to the sides of wok or pan.  Add egg whites to center of wok.  Cook and stir about 1 minute or until the eggs are completely cooked.  Mix eggs into rice mixture.  Add sesame oil, a little black pepper and stir fry ingredients all together.

3.  Serve immediately. Store leftovers in refrigerator for up to 2 days.

Makes 6 servings (about 1 cup each)


Food Fact

Fried rice is a common stable in American Chinese cuisine especially the type sold in Chinese take out.


Healthy Benefits

Brown rice is a good source of magnesium, which helps to maintain proper blood pressure.  It also contains a fair amount of fiber, iron, niacin, thiamine and vitamin B6.

Egg whites are very low in calories, high in protein, and contain no fat or cholesterol.


Shopping Tips

My favorite rice to use is brown Basmati rice.  You can find it now in most supermarkets.  I bought it at Trader Joe’s. They also sell package of cooked brown rice.

Trader Joe’s sells packages of cooked, sliced or chopped, chicken breasts that are really tasty.  The plain chicken breasts or teriyaki chicken breasts work best for this dish.  If you buy a cooked chicken from the supermarket, be sure to remove the skin before chopping and adding to this dish.


Weight Watchers SmartPoints
7
Weight Watchers POINTS PLUS
7

SKINNY FACTS: for 1 serving (about 1 cup each)
281 calories, 7g fat, 1g sat. fat, 18g protein, 35g carbs, 3g fiber, 2g sugar, 461 mg sodium
FAT FACTS: for PF Chang’s Chicken Fried Rice
383 calories, 16g fat, 18g protein, 41g carbs, 2g fiber, 1137 mg sodium