Chicken Fried Rice

22Feb10

This recipe has been a staple for Peter and me. I’ve put down the most basic form of the recipe – which is tasty – but you should feel free to toss in just about any veggie (celery, carrot, and broccoli work great), if it suits your taste.

Did I mention this recipe will make your day when it comes to being awesomely low-cal? Filling, too. If you’re like me, you’ll make a little extra for work the next day.

Chicken Fried Rice
Serves 2-3

3 cups brown rice – cooked
7 oz. boneless, skinless chicken breast – cut into small cubes
1 cup onion – chopped
2 tsp pepper
2 tsp sesame oil (the darker, the better)
3 Tbs soy sauce
1 egg

Precook your rice. Using a non-stick pan you trust, saute onions over medium heat until onions start becoming translucent (about 2 minutes). Add chicken, pepper, and sesame oil. Cook until chicken is nearly done (approx. 4 minutes). Add cooked rice and soy sauce; stir. Add the raw egg and combine. Stir constantly until the egg has cooked throughout the mixture (approx. 2 minutes).

NOTE: I prefer to let my rice get a little browned in this process. If you do, too, let it cook in the pan a bit longer before adding the egg. But beware: if your non-stick pan isn’t up to the task, you might have a little more cleaning up to do at the end. Nothing you can’t handle, though.

Calorie Breakdown

PER SERVING (1/2 OF DISH)
1 1/2 cup brown rice [361 calories]
1/2 cup onion [22 calories]
3.5 oz chicken breast [90 calories]
1 tsp sesame oil [40 calories]
1 1/2 tbs soy sauce [12 calories]
1/2 egg [35 calories]
TOTAL PER SERVING: 560 calories

Yum yum – enjoy!

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