ProPoints® value: 4
Preparation time: 20mins
Cooking time: 13mins
5 spray(s) cooking spray, calorie controlled
4 individual egg white
50g spring onions, chopped, green and white parts...
2 clove(s) garlic, medium, minced
350g chicken,breast, skinless, raw, boneless, diced (12oz)
65g carrots, old, raw, chopped
320g rice, brown, boiled, kept hot
65g peas, petits pois, frozen green peas, thawed
3 tablespoons soy sauce
Coat a large nonstick frying pan 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.
Off the heat, recoat frying pan with cooking spray and place back over medium-high heat. Add spring onions 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. Divide equally to serve.