Tuesday, March 5, 2013

Chicken Fried Rice

I have to credit my husband with making this dish tonight, we have had it once before and love it! It is from the cookbook "Healthy Treasures Cookbook" by Annette Reeder, I love everything in this book! You can find it on amazon.

I modified a few things, so it is slightly different.

Chicken Fried Rice
(serves 4)

2 1/2 c. water
1 c. brown rice
1/8 c. wild rice
1 Tbsp butter
2 eggs
1 Tbsp olive oil
3 garlic cloves - minced
3 carrots - diced
2 stalks celery - diced
1 small yellow onion - diced
2/3 c. frozen peas
1/2 c. bean sprouts (we usually omit these)
1 chicken breast
1 Tbsp Bragg's Liquid Amino

1. Begin by adding water to a medium saucepan and bring to a boil. Add rice, cover and turn the burner down to low. Cook for 40-45 minutes, or until all water is absorbed.
2. Meanwhile, heat olive oil in a large skillet on medium heat. Cook chicken breast on both sides until brown and cooked through.
3. While chicken is cooking, chop garlic cloves, carrots, celery, and onion and set aside.
4. Once chicken is cooked, remove from pan and set aside. Crack the two eggs in the skillet and break the yolk to flatten the egg. Cook on both sides until cooked through. Remove from pan and set aside.
5. Sauté in the skillet: garlic, carrots, celery, onion, and peas. Add bean sprouts, if using.
6. While vegetables cook, chop up chicken and egg into bite-size pieces. Continue to sauté until all the vegetables are tender (be sure to check carrots).
7. Once rice is done cooking, add butter and a little bit of salt, to taste. Then add chicken, rice, and egg to skillet, stirring to combine.
8. Add Bragg's Liquid Amino, more if desired, and enjoy!

Bragg's Liquid Aminos is a natural, healthy soy sauce. You can find it at most grocery stores near the other soy sauces!

Nutrition Facts:
(Serves 4)
Serving size: about 2 cups

Calories: 333
Carbs: 38g
Fat: 11g
Protein: 20g
Sodium: 445mg
Sugar: 5g
Cholesterol: 37mg
Fiber: 6g
Vitamin A: 116% DV
Vitamin C: 12% DV
Calcium: 7.4% DV
Iron: 5.3% DV

WW Points Plus: 8 points
WW Original Points: 7 points

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