Tuesday, June 2, 2009

Chicken Fried Rice

This was a nice, light recipe for a summer evening that doesn't take a ton of work.

Chicken Fried Rice: Low GI

Chicken Fried Rice

8 oz boneless, skinless chicken breasts
3 tsp canola oil
2 tbsp soy sauce
2 cups preferred fresh vegetables (e.g. mushrooms, broccoli, carrots, onion, cauliflower, zucchini, snow peas, etc.)
2 green onions
2 eggs (or 4 egg whites, if preferred)
1 tsp garlic powder
2 tbsp sliced almonds
1 1/3 cups cooked basmati rice (2/3 cup per serving)


Prepare rice according to package directions (however, salt is not necessary) and set aside. Before getting started, slice your chicken breasts into strips. Chop all the vegetables and green onions. You can use one vegetable or, I prefer to use a combination of several different kinds, depending on what I have available. Heat a large skillet for a few minutes over medium heat before spraying with a non-stick spray. Beat eggs or egg whites together in a bowl and add to skillet. Stir often, cooking the eggs until well-scrambled (approximately 5 minutes). Remove eggs and set aside.Add the canola oil to the skillet and cook the chicken breasts for approximately 5 minutes. Remove chicken and set aside.Add the vegetables to the skillet and stir-fry for 3-5 minutes.Add soy sauce to rice and mix until rice is well coated. Add rice, chicken, eggs and garlic powder and continue to stir-fry for several more minutes. Sprinkle with almonds and serve.

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