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Chicken Fried Rice Recipe

Who would imagine fried rice could be light? But it is! “This is an easy meal that can be fixed from second-day rice, chicken and vegetables,” Deborah Knobel explains from Fort Collins, Colorado.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Chicken Fried Rice Recipe

Prep/Total Time: 25 min.

Yield: 4 Servings

5 20 25

Ingredients

2 egg whites
1 egg
1/2 teaspoon salt, divided
1 small onion, chopped
1 garlic clove, minced
1 cup frozen mixed vegetables
2 cups diced cooked chicken breast
3 tablespoons reduced-sodium soy sauce
3 cups cold cooked rice

Directions

In a small bowl, combine the egg whites, egg and 1/4 teaspoon salt. In a large nonstick skillet or wok coated with cooking spray, cook the egg mixture over medium heat. As eggs set, lift edges, letting uncooked portion flow underneath. When the eggs are set, remove and cut into 1-in. pieces; keep warm.
In the same pan, stir-fry the onion and garlic until tender. Add vegetables; cover and cook over medium-high heat for 3-4 minutes or until no longer frozen. Stir in the chicken, soy sauce and remaining salt; cook for 1 minute. Add rice; stir-fry for 4-5 minutes or until heated through. Add eggs; heat through. Yield: 4 servings.

Nutritional Analysis: 1-1/4 cups equals 325 calories, 4 g fat (1 g saturated fat), 107 mg cholesterol, 854 mg sodium, 41 g carbohydrate, 2 g fiber, 29 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.

Originally published as Chicken Fried Rice in Light & Tasty October 2005, p7

Medium-Bodied White Wine

Enjoy this recipe with a medium-bodied white wine such as Riesling or Gewürtztraminer

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Chicken Fried Rice

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(1-1) of 1 reviews

Reviewed on Feb. 11, 2011 by skooter941

This was so close to a restaurant taste but far healthier for you! We used brown rice and maybe half the salt. Also used olive oil instead of cooking spray (just because we like olive oil) and carmelized the onions slightly. If we'd have had some bamboo shoots, it would have a perfect restaurant substitute! Thanks for the great recipe!!