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The Colorful Plate
Entrees

Peer Review Status: Internally Reviewed by Cancer Center Staff
First Published: 2000

Chicken "Fried" Rice

 Submitted by: Kim Mast
Adult Bone Marrow Transplant Unit
Source: Weight Watchers Complete Cookbook

8 ounces ground chicken 2 large eggs, lightly beaten
1/4 cup low-sodium chicken broth 1 cup scallions, chopped
1 Tablespoon reduced-sodium teriyaki sauce 1 cup green pepper, chopped
1/2 teaspoon ground coriander 1 cup carrots, shredded
1/4 teaspoon ground ginger 1-1/2 cups cooked long grain rice
2 teaspoon peanut oil 1/2 cup frozen peas, thawed
  1. Spray wok or large nonstick skillet with nonstick cooking spray. Heat wok/skillet over medium high heat. Add chicken. Cook while stirring frequently 4-5 minutes until browned.
  2. Transfer to medium bowl; add broth, sauce and spices. Stir and set aside.
  3. Add 1 teaspoon oil to wok and heat; add eggs. Cook, stirring until eggs are set but still moist. Transfer to a small bowl.
  4. Heat the remaining oil in same skillet. Add scallions, pepper and carrots. Cook stirring frequently 3-4 minutes, until tender. Stir in rice and peas. Cook until rice begins to brown. Add chicken mixture and cooked eggs; cook 5 minutes until chicken is heated through.

Serves: 8 Nutrition Facts

Calories: 165 Saturated Fat: 1 gm
Carbohydrate: 16 gm Fiber: 2 gm
Cholesterol: 80 mg Protein: 13 gm
Fat: 5 gm Sodium: 145 mg

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