Contributed By: mcconjd
Weight Watchers Complete Cookbook
Be sure ground chicken is skinless, that is where most of the fat is.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Chicken & Turkey
Rice, Pasta & Bread
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Origin: Asian
Special Features: Quick to Prepare (under 30 minutes)
Meal Type: Entree
Ingredients
1/2 pound Ground skinless chicken
1/4 cup Low sodium chicken broth
1 tablespoon Teriyaki sauce/Marinade (see recipe) or commercial reduced-sodium teriyaki sauce
1/2 teaspoon Ground coriander
2 teaspoons Peanut oil
2 Large eggs, lightly beaten
1 teaspoon Minced peeled fresh ginger
2 Carrots, finely chopped
1 Green bell pepper, seeded and chopped
6 Scallions, sliced
1 1/2 cups Cold cooked brown rice
1/2 cup Thawed frozen green peas
Preparation
Spray a large nonstick skillet or wok with nonstick cooking spray; heat. Saute the chicken until browned 4-5 minutes. Transfer to a medium bowl; stir in the broth , teriyaki sauce, and coriander.
In the skillet, heat 1 teaspoon of the oil. Stir-fry the eggs until set but still moist. Transfer to the bowl.
Heat the remaining teaspoon of oil; saute the ginger, carrots, bell pepper and scallion until tender, about 5 minutes. Stir in the rice and peas; stir fry until the rice begins to brown. Add the chicken mixture, cook through, about 5 minutes.
Serving size about 1 1/2 cups.
Cook's Notes
Points value 6
Nutrition Information
Calories: 272
;
Total Fat: 11
;
Saturated Fat: 3
;
Carbohydrates: 27
;
Protein: 17
;
Calcium: 68
;
Sodium: 194
;
Fiber: 4