I’ve shared this healthy recipe for this popular Chinese dish in the past but it’s soooo delicious I’m sharing it again!  It’s made with all skinny ingredients.  First, I cut down on the oil, using canola and sesame oil.  Next, added brown rice instead of the typical white.  In addition, I used lean chicken breasts, egg whites and reduced-sodium soy sauce. This dish is quick to prepare if you first get organized.  I suggest you prepare the rice, 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.  This delectable chicken fried rice contains 281 calories, 7 grams of fat and 7 Weight Watchers POINTS PLUS.  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: 15 minutes

Cook Time: 6 minutes

1½ tablespoons canola oil

1½ cups chicken breast, cooked, 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

4 egg whites

2 teaspoons toasted sesame oil

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, 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)

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.

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.

Link Parties this recipe was shared on
Weekend Pot Luck-http://thebetterbaker.blogspot.com/

Weight Watchers (old points) 6
Weight Watchers POINTS PLUS 7