Blue Jeanz
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Registered: 04-2006
Location: Pennsylvania, USA
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Chicken Fried Rice
Chicken Fried Rice
POINTS value of 3 per serving
Servings 6
2 sprays cooking spray
4 large egg whites
1/2 cup scallions, chopped, green and white parts
2 medium garlic cloves, minced
12 oz uncooked boneless, skinless chicken breast, diced
1/2 cup carrots, diced
2 cup cooked brown rice, regular or instant, kept hot
1/2 cup frozen green peas, thawed
3 Tbsp low-sodium soy sauce
Coat a large nonstick skillet 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.
Remove skillet from stove, re-coat skillet with cooking spray and place back over medium-high heat. Add scallions 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.
Yields about 1 cup per serving
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9/19/2008, 7:22 pm
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