Since starting to really watch my weight and sodium intake, I have had to give up my beloved fried rice. Not to mention that my favorite place charges $8 for an 8 oz container. That's right. They charge $1 an ounce for fried rice. That's just wrong.
One day, to my delight while perusing the Body for Life recipe website, I came across a recipe for fried rice. My dreams have come true! Well, not exactly. The recipe called for a TON of soy sauce, which in turn means a TON of sodium. That's not good. It also called for all sorts of exotic vegetables with weird cooking instructions. Not gonna happen. It called for white rice, but I much prefer brown. So I decided to experiment and come up with a quick, easy recipe that is fairly low calorie and lower in fat and sodium. I think I came up with something pretty good. It definitely satisfies my Chinese food cravings.
Chicken Fried Rice
Adapted from Body for Life
1 Pound of Boneless, Skinless Chicken Breast (or other lean meat)
2 Cups Minute Brown Rice
2 Cups Water
1 12oz Bag Steamfresh Frozen Mixed Vegetables
2 Large Egg Whites, beaten
1 Tablespoon Olive Oil
1 Tablespoon McCormack Original Chicken Seasoning
3 Tablespoons Low Sodium Soy Sauce (or a soy sauce substitute)
Yield: 4 servings
- In a microwave safe bowl, place the rice and water.
- Heat on high in the microwave for 9 minutes.
- Let stand for 5 minutes and then fluff with a fork.
- Place the bag of vegetables in the microwave and heat on high for 5 minutes.
- Cube the chicken.
- In a large skillet or wok, heat the olive oil.
- Season the chicken and cook in the oil.
- Once cooked, scoot the chicken to one side of the pan and cook the egg whites on the other side. They should come out fluffy and scrambled.
- Mix the chicken and egg whites together.
- Add the rice and vegetables to the skillet.
- Add the soy sauce and mix thoroughly.
- Continue to cook, stirring occasionally, for about 10 minutes. You want the rice to actually fry in the pan and become a little crispy.