Chicken Fried Rice

We have been on a roll with the recipes from the book: "Cook this, not that".  It has a lot of good recipes that are slightly healthier for you.  Tonight we made Chicken Fried Rice!  Yum.  The recipe below makes 6 servings.

Ingredients:

1 Tbsp vegetable oil

4 green onions, greens and whites separated, chopped

1 Tbsp grated fresh ginger (with used jarred ginger)

2 cloves of garlic, minced

1 medium zucchini, diced

2 carrots, diced

2 cups bite-size boccoli florets

2 cups shiitake mushrooms, sliced

2 chicken breasts, sliced into bite-size pieces

4 cups cooked brown rice

2 Tbsp low-sodium soy sauce

2 eggs, lightly beaten

How to make it:

Day before: cook rice according to package instructions and then put in refrigerator.  Using cold rice will give a better consistency in the dish than using hot rice that has just been cooked.

1.  In a wok, heat the oil over medium-high heat.  When the oil is lightly smoking, add the green onion (white parts), ginger and garlic and cook for 30-45 seconds.  Add the zucchini, carrots, broccoli and mushrooms and cook for 4-5 minutes, using a spatula to stir the vegetables throughout.  Add the chicken and continue cooking for 2-3 minutes, until the pieces are no longer pink.

2.  Stir in the rice and soy sauce and cook for another 5 minutes, allowing the rice to get crispy on the bottom.  Create an empty space on the bottom of the pan and add the eggs.  Use a spoon or spatula to quickly scramble the eggs until light and fluffy, then stir them into the rest of the ingredients.  Serve garnished with the green onions (green parts).

Jason and Beth's Rating: 6/10

Nutrition:

522 calories (versus 1532 in P.F. Chang's version)

9g fat (1g saturated)

100mg cholesterol

450mg sodium

90g carbohydrates

6g fiber

3g sugar

21g protein