Skinny Chicken Fried Rice

By bonitariley

Prep time: 10 minutes

Cook time: 25 minutes

Yield: 6 servings

Serving size: 1¼ cup
Per Serving (1¼ cup):



Calories: 325



Calories from fat: 93



Fat: 11g

Saturated Fat: 3g



Cholesterol: 98mg



Sodium: 710mg



Carbohydrates: 36g



Fiber: 4g



Sugar 3g



Protein: 23g



Calcium: 4%



Iron: 9%

WWP+: 9

Ingredients

• 2 cups reduced-sodium chicken stock
• 1 cup water
• 3/4 lb boneless, skinless chicken breasts
• 2 Tbsp sesame oil
• 1 cup onion, chopped
• 2 cups frozen peas + carrots
• 2 cloves garlic, minced
• 2 eggs
• 2 pouches of Uncle Ben’s® Brown Ready Rice – Whole Grain Brown (4 cups total)
• 1/4 cup reduced-sodium soy sauce
• 20 scallion stalks, chopped + divided (about 1 cup)

Preparation

Step 1

1.In a stockpot, add chicken stock, water and chicken – if necessary, add more water to cover the chicken. Bring to boil on medium-high heat. Cover and lower heat to medium-low. Allow chicken breasts to simmer for 12 minutes or until no longer pink in the middle (170 degrees F). Turn off heat.
2.Remove chicken breast from stock and set on plate to slightly cool. When chicken is cool enough to touch, dice into ½-inch cubes and set aside.
3.Microwave brown rice pouched according to package instructions and set aside in a large bowl.
4.Heat sesame oil in a large skillet on medium heat. Add onion, peas and carrots, garlic, ½ cup of the scallions and "stir fry" until tender, about 3-5 minutes. Push mixture to outside of skillet to open up the center. Crack eggs into skillet and scramble. When cooked through, mix with vegetables.
5.Add the stir fry mixture, chicken and soy sauce to the bowl of brown rice. Mix well. Top with remaining ½ cup of scallions.