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Chicken and Vegetable Fried Rice

Prep time 15 mins
Cook time 8 mins
Yield 4 servings (serving size: about 1 1/4 cups)
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.

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

Nutrition 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

How to Make It

  1. Combine egg and egg white, beating well.

  2. 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.

  3. 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.

Oxmoor House Healthy Eating Collection