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Meat - Chicken + Vegetable Fried Rice

Source of Recipe

from diabetic gourmet com


List of Ingredients

1 tablespoon canola or corn oil
2 tablespoons light soy sauce
2 teaspoons cider vinegar or lemon juice
2 teaspoons brown sugar
1/2 teaspooon Chinese five spice powder
1/4 teaspoon crushed red pepper flakes
3 minced garlic cloves
1 1/2 cukps chopped fresh broccoli
1/2 cup thinly sliced carrot
1 1/2 cups diced cooked chicken (about 9 ounces)
1 large lightly beaten egg, or 1/4 c. egg substitute
4 diagonally sliced green onions with green tops
3 cups cooked white rice


Recipe

Heat a non stick wok or an extra large frying pan.
Add the oil and coat the surface.
Add the soy sauce, vinegar, sugar, five spice powder, garlic and red pepper flakes.
Cook over a medium heat for 1 minute.
Add the broccoli and carrot and stir fry for 2 - 3 minutes.
Add the chicken, egg, and green onions and stir fry until the egg is cooked.
Add the rice and toss to mix well.
Continue to cook until the rice is heated through.
Makes 6 servings.

Nutritional info per 1 1/2 c. serving:
Calories: 250, Fat: 7g, Chol: 73mg, Sod: 371mg, Carb: 30g, Diet Fibr: 2g, Sugars: 4g, Prot: 17g
Diabetic exchanges: 1 1/2 Starch, 1 Vegetable, 2 Lean Meat