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Chicken Fried Rice




Source of Recipe


Weight Watchers


Recipe Introduction


Was | 8 POINTS
Now | 3 POINTS
Servings | 6
Preparation Time | 20 min
Cooking Time | 13 min
Level of Difficulty | Easy

side dishes | Chopsticks are optional for this lightened-up Chinese favorite. For a burst of color, toss in any leftover veggies you have in the fridge.



List of Ingredients




2 serving cooking spray (5 one-second sprays per serving)
4 large egg white(s)
1/2 cup scallion(s), chopped, green and white parts
2 medium garlic clove(s), minced
12 oz uncooked boneless, skinless chicken breast(s), diced
1/2 cup carrot(s), diced
2 cup cooked brown rice, regular or instant, kept hot
1/2 cup frozen green peas, thawed
3 Tbsp low-sodium soy sauce

Recipe



Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes. Remove from pan and set aside.


Offheat, recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; sauté 2 minutes. Add chicken and carrots; sauté until chicken is golden brown and cooked through, stirring frequently, about 5 minutes.


Stir in reserved egg whites, cooked brown rice, peas and soy sauce; cook until heated through, about 1 minute. Yields about 1 cup per serving.

Chef's Tips

We renovated Chicken Fried Rice by:

Using egg whites instead of whole eggs to reduce the dish's fat and calorie content.

Sautéing onions and chicken in cooking spray in a nonstick pan, instead of in oil.

Using brown rice instead of white rice for a nutrient and fiber boost.