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Craving Chinese food? This popular fare doesn’t have to be off-limits — even if you’re following a low-cholesterol meal plan.
With common ingredients and a few simple steps, you’ll be able to create aromatic chicken fried rice that rivals your favorite restaurant in flavor, not calories!
Ingredients
5 oz. boneless chicken breast
2 tsp. canola oil
4 tsp. lite soy sauce
2 green onions
1/2 bell pepper, green
1 large egg
1/4 tsp. garlic powder
2 Tbsp. sliced almonds
Also Include
1 medium apple
Instructions
Prepare rice according to recipe directions; set aside. Rinse and pat dry chicken; cut into strips on a cutting board. On a separate cutting board, chop bell pepper and green onions. Coat a non-stick skillet with cooking spray and heat over medium heat. In a small bowl or cup, lightly whisk egg and add to pan. Cook, stirring often, until set, about 2-4 minutes. Remove egg from pan and reserve.
Add oil skillet and quickly sauté the chicken strips for about 4-5 minutes; remove from pan and set aside. In same skillet, add vegetables; stir-fry until crisp, about 4-5 minutes. Add cooked rice, chicken, scrambled egg, garlic powder and soy sauce and continue to stir-fry for about 3-4 minutes. Mix in the sliced almonds and serve.
Rice Ingredients
4 1/2 Tbsp. uncooked rice
Instructions
Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you’re cooking 4 tablespoons of rice, use 8 tablespoons of water…about 1/2 cup water). Bring to a boil over high heat; then cover tightly and reduce heat to medium: cook for about 15-20 minutes, or until water has been absorbed and rice is soft, but not sticky.
Nutrition Facts per Serving
Calories: 675.9
Total Fat: 22.3g
Saturated Fat: 3.3g
Cholesterol: 294.7mg
Sodium: 686mg
Total Carbohydrate: 70.5g
Dietary Fiber: 7.2g
Sugars: 17.9g
Protein: 48g
This healthy recipe comes from eDiets Cholesterol Lowering Plan. If you’re interested, take our Free Diet Profile and see if this plan is right for you.
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