Skinnylightful Chicken Fried Rice Recipe

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We’re so excited to share our healthy recipe for this very popular Chinese restaurant dish. We’ve made this delicious fried rice with all skinny ingredients. First, we cut down on the oil, using canola and sesame oil. Next, we added brown rice instead of the typical white, lean chicken breasts, egg whites and reduced-sodium soy sauce. This dish is easy to prepare if you first get organized. We suggest you prepare the rice, chop the ingredients and gather the rest. When you’re ready to start cooking, it’s all there to add to your wok or pan. Don’t forget the chopsticks…

Weight Watchers (old points) 6
Weight Watchers POINTS PLUS 7

SKINNY FACTS: for one serving
281 calories, 7g fat, 18g protein, 35g carbs, 3g fiber, 461 mg sodiu

Prep time:
Cook time:
Servings: 6 servings
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Ingredients

Cost per serving $0.85 view details
  • 1½ tablespoons canola oil
  • 1½ cups cooked and diced chicken breast, skin removed
  • ½ cup sliced scallions (green onion)
  • 3½ cups cooked brown rice, we like Basmati brown rice (~ 1 cup raw)
  • 1 cup chopped celery
  • 1 cup frozen peas, not thawed
  • 3 tablespoons reduced-sodium soy sauce
  • 4 egg whites
  • 2 teaspoons toasted sesame oil
  • 2 scallions for garnish, if desired

Directions

  1. In a nonstick wok or large nonstick pan, add the canola oil and preheat over medium-high heat. Sir in the cooked chicken and scallions; stir-fry for 1 minute.
  2. Add the rice, frozen peas (breaking them up) celery, and soy sauce. Cook for about 3 minutes until heated through tossing gently to coat the ingredients. Push the rice mixture to the sides of the wok or pan. Add the egg whites to the center of the wok. Cook and stir about 1 minute or until the eggs are completely cooked. Mix eggs into the rice mixture. Add the sesame oil, pepper and stir fry the ingredients all together.
  3. Serve immediately. Store leftovers in the refrigerator for up to 2 days

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Nutrition Facts

Amount Per Serving %DV
Serving Size 224g
Recipe makes 6 servings
Calories 280  
Calories from Fat 93 33%
Total Fat 10.54g 13%
Saturated Fat 1.96g 8%
Trans Fat 0.07g  
Cholesterol 30mg 10%
Sodium 525mg 22%
Potassium 279mg 8%
Total Carbs 31.15g 8%
Dietary Fiber 3.7g 12%
Sugars 2.22g 1%
Protein 14.81g 24%
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Comments

  • Skinny Kitchen with Nancy Fox
    July 21, 2011
    Healthy Benefit

    Brown rice is a good source of magnesium, which helps to maintain proper blood pressure. It also contains a fair amount of fiber, iron, niacin, thiamine and vitamin B6.

    Egg whites are very low in calories, high in protein, and contain no fat or cholesterol.


    Shopping Tip

    Our favorite rice to use is brown Basmati rice. You can find it now in most supermarkets. We found ours at Trader Joe’s.

    Trader Joe’s sells packages of cooked, sliced or chopped, chicken breasts that are really tasty. The plain chicken breasts or teriyaki chicken breasts work best for this dish. If you buy a cooked chicken from the supermarket, be sure to remove the skin before chopping and adding to this dish.

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