Savor the goodness of this easy chicken fried rice recipe without all the fat of take-out versions. Chicken and AllWhites egg whites account for 26 grams of protein per serving for a lighter, high-protein entree. For quicker prep use leftover rice.
Ingredients
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2 cups water
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1 cup extra long grain brown rice*
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3 Tbsp. reduced sodium (lite) soy sauce
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1 Tbsp.dry sherry, optional**
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1/4 tsp. Thai-style chili sauce***
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1 Tbsp. sesame oil
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1/2 lb. boneless skinless chicken breast halves, cut into 1/2-inch pieces
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1/2 cup finely chopped red bell pepper
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1/4 cup finely chopped green onion
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3/4 cupfrozen peas, thawed
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1 cup (8 oz.) AllWhites® egg whites
Instructions
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Bring water and rice to a boil in 2-quart saucepan. Reduce heat to low. Cover saucepan with a tight fitting lid. Cook rice over low heat for 35 minutes or until rice is tender.
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Meanwhile, in small bowl stir together soy sauce, sherry and chili sauce; set aside.
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Heat oil in 12-inch nonstick skillet over medium-high heat. Add chicken. Cook chicken, stirring occasionally, until chicken is no longer pink. Add red bell pepper and green onion. Cook, stirring constantly, for 3 to 4 minutes or until vegetables are tender.
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Add cooked rice and thawed peas. Continue to cook, stirring constantly, for 3 minutes.
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Reduce heat to low. Stir in soy sauce mixture. With wooden spoon, push rice mixture to sides of skillet, making large hole in center of skillet for preparing egg.
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Pour AllWhites egg whites into center of skillet. As egg starts to set use wooden spoon or spatula to slowly stir egg until eggs are set. Stir rice mixture into egg.
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* Using leftover cooked brown or white rice cuts your cooking time significantly. Just substitute 3 cups leftover rice in step 4. Or substitute long grain white rice. Cook 1 cup uncooked long grain white rice according to package directions.
** Substitute dry cooking wine, dry white wine or chicken broth.
*** Thai chili sauce can be found in the Asian section of your grocery store.
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