This recipe gives your favorite takeout a run for its money, and with less than half the calories of a traditional-style dish, making this instead is a no-brainer. Within 35 minutes, you will have a tasty, healthy, family-friendly dinner that will have your most passionate Chinese food fans wondering where the little white boxes are hiding!

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Skinny Chicken Fried Rice

Yield: 6 servings

Prep time: 10 minutes

Cook time: 25 minutes

Yield: 6 servings

Serving size: 1¼ cup

Ingredients

  • 2 cups reduced-sodium chicken stock
  • 1 cup water
  • ¾ lb boneless, skinless chicken breasts, cooked + chopped into bite-sized pieces
  • 2 Tbsp sesame oil
  • 1 cup onion, chopped
  • 2 cups frozen peas + carrots
  • 2 cloves garlic, minced
  • 2 eggs
  • 2 pouches of Uncle Ben’s® Brown Ready Rice – Whole Grain Brown (4 cups total)
  • ¼ cup reduced-sodium soy sauce
  • 20 scallion stalks, chopped + divided (about 1 cup)

Instructions

  1. In a stockpot, add chicken stock, water and chicken– if necessary, add more water to cover the chicken. Bring to boil on medium-high heat. Cover and lower heat to medium-low. Allow chicken breasts to simmer for 12 minutes or until no longer pink in the middle (170 degrees F). Turn off heat.
  2. Remove chicken breast from stock and set on plate to slightly cool. When chicken is cool enough to touch, dice into ½-inch cubes and set aside.
  3. Microwave brown rice pouched according to package instructions and set aside in a large bowl.
  4. Heat sesame oil in a large skillet on medium heat. Add onion, peas and carrots, garlic, ½ cup of the scallions and "stir fry" until tender, about 3-5 minutes. Push mixture to outside of skillet to open up the center. Crack eggs into skillet and scramble. When cooked through, mix with vegetables.
  5. Add the stir fry mixture, chicken and soy sauce to the bowl of brown rice. Mix well. Top with remaining ½ cup of scallions.

Nutrition Information

Per Serving (1¼ cup):

Calories: 325

Calories from fat: 93

Fat: 11g

Saturated Fat: 3g

Cholesterol: 98mg

Sodium: 710mg

Carbohydrates: 36g

Fiber: 4g

Sugar 3g

Protein: 23g

Calcium: 4%

Iron: 9%

WWP+: 9

http://www.skinnymom.com/2013/03/01/skinny-chicken-fried-rice/