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Saturday, 13 July 2013

Food Recipe: Chicken fried rice

Weight Watchers recipe
Chopsticks are optional for this lightened-up Chinese favourite. For a burst of colour, toss in any leftover veggies you have in the fridge.

ProPoints® value: 4
Serves: 6
Preparation time: 20mins
Cooking time: 13mins


INGREDIENTS
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  

METHOD

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.

2 comments:

  1. Yummy, love fried rice! If you like this type of food i think you will love these recipes http://www.tilda.com/public-recipe-category/dry

    ReplyDelete