This recipe makes enough to feel a group of people or your family with left overs for another meal.
Chicken Fried Rice
- ¼ cup fat free chicken broth
- 2 Tablespoons low sodium soy sauce
- 1 teaspoon dark sesame oil
- ½ teaspoon salt
- ¼ teaspoon fresh ground black pepper
- 2 Tablespoons vegetable oil
- 2 large eggs, lightly beaten
- 2 cups chopped green onions including the green part
- 1 Tablespoon fresh ginger, grated (or you can use the stuff in the jar)
- 2-3 cloves of garlic, minced
- 12 ounces diced, cooked chicken breast ( you can use left over pork, chicken, beef or shrimp)
- *5 cups cooked long grain rice, chilled (I make it a day ahead if possible)
- 6 ounces frozen peas, thawed
- 4 ounces frozen corn, thawed
- **1 cup small broccoli florets lightly steamed
- **½ cup carrots slices or dices, cooked
Combine the first 5 ingredients in a measuring cup and stir with a whisk. Set aside.
Heat vegetable oil in a large non stick skillet or wok, over a medium heat. Add eggs and stir for about half a minute, the eggs will be slightly cooked, add onions and ginger; stir fry for 1 minute, add the garlic, rice, cooked chicken, peas, corn, carrots and broccoli, stir fry until heated through about 3-4 minutes. Add broth mixture, remove from heat, and stir well to combine.
**I cook the carrots in a covered dish in the microwave and add the broccoli to the carrot dish for the last half minute so it gets slightly steamed.
*The cooked rice has to be chilled so that the grains don’t stick together. You can make it earlier in the day as long as it has several hours to chill in the refrigerator.
Yield: 8 servings
Nutritional Information
Per Serving (excluding unknown items): 327 Calories; 11g Fat (29.2% calories from fat); 16g Protein; 41g Carbohydrate; 3g Dietary Fiber; 81mg Cholesterol; 252mg Sodium.
Old WWP 7 / WWPP 9
Updated 3/24/11
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