Name: Chicken fried rice
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 1 serving
Ingredients: 1/4 cup white rice, rinsed; 1/3 cup water; 5 oz boneless skinless chicken breast, cut into 1/2-inch pieces; 1/4 tsp salt; 2 tsp canola oil; 2 large egg whites, beaten; 2 oz frozen peas and carrots; 1 clove garlic, minced; 1 tbsp low sodium soy sauce; 1/4 tsp sesame oil; 1 green onions, thinly sliced

Instructions

Prep 20 min · Cook 15 min

Combine the rice and water in a small saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let rest, covered, for 5 minutes.
Spread the cooked rice thin on a small tray. Place in the freezer for 10 minutes until the grains are cold and dry to the touch.
Toss the chicken with salt. Heat 1 teaspoon of the canola oil in a 12-inch nonstick skillet over medium-high heat. Add the chicken in a single layer and cook until browned and cooked through, about 5 minutes. Remove chicken and set aside. Done when reaches 165°F.
Wipe out the skillet. Add 1/2 teaspoon of the canola oil and the egg whites. Scramble quickly until just set, about 1 minute. Remove and set aside with the chicken.
Add the remaining 1/2 teaspoon of canola oil to the skillet. Stir in the frozen vegetables and garlic. Sauté for 2 minutes. Add the chilled rice, breaking up any clumps, along with the chicken and egg whites. Pour in the soy sauce and sesame oil. Toss over high heat for 3 minutes until the rice is toasted and hot. Garnish with green onions.

Nutrition

Ingredients

Instructions

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