Chicken and Vegetable Fried Rice

recipe
Be sure to cook the rice ahead of time so that it has time to chill. Better yet, cook extra the next time a recipe calls for rice so you'll have some on hand.

Yield:

4 servings (serving size: about 1 1/4 cups)

Recipe from

Oxmoor House

Recipe Time

Prep: 15 Minutes
Cook: 8 Minutes

Nutritional Information

Calories 320
Fat 5.7 g
Satfat 1.1 g
Protein 14.7 g
Carbohydrate 50.6 g
Cholesterol 69 mg
Iron 3.4 mg
Sodium 437 mg
Caloriesfromfat 16 %
Fiber 2.8 g
Calcium 36 mg

Ingredients

1 large egg
1 large egg white
1 tablespoon dark sesame oil, divided
2 garlic cloves, minced
2 teaspoons grated peeled fresh ginger
1 small red bell pepper, cut into short, thin strips
1 cup (4 ounces) diced cooked chicken breast
1 cup frozen petite green peas
3 cups cold cooked rice
1/3 cup low-sodium teriyaki sauce
1/3 cup thinly sliced green onions

Preparation

Combine egg and egg white, beating well.

Heat 1 teaspoon sesame oil in a large nonstick skillet over medium-high heat. Add egg and egg white to skillet. As egg begins to cook, gently lift edges with a spatula, and tilt pan to allow uncooked portion to flow underneath. When set (about 30 seconds), turn egg over; remove from pan. Break into coarse pieces with spatula; set aside and keep warm.

Add remaining 2 teaspoons oil, garlic, and ginger to pan; stir-fry 1 minute. Add bell pepper; stir-fry 2 minutes. Add chicken and peas; stir-fry 1 minute. Add rice and teriyaki sauce; stir-fry 1 minute or until rice is thoroughly heated. Add cooked egg and green onions, stirring to combine. Serve immediately.

Note:

Oxmoor House Healthy Eating Collection

January 2004
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