Chicken Fried Rice

Contributed By: mcconjd
Weight Watchers Complete Cookbook

Be sure ground chicken is skinless, that is where most of the fat is.

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

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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

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