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Chicken Fried Rice

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Categories: Hanukkah, Make ahead
Type: Side Dishes

This easy-to-make chicken fried rice is a staple in many parts of the world. It may become a staple of your house, too!

Serves: Serves: 6

Ingredients:

  • 2 tablespoons nonfat chicken broth
  • 3 cups cooked brown rice
  • 1 1/2 cups cubed, cooked low-fat chicken
  • 3 tablespoons low-sodium soy sauce
  • 2 teaspoons curry powder
  • 3/4 cup chopped green onions
  • 3/4 cup egg substitute

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Directions:

  1. Spray large nonstick skillet or wok with cooking spray.
  2. Add chicken broth and heat over medium-high heat.
  3. Add cooked rice, chicken, soy sauce, curry powder and green onions to skillet and cook, stirring frequently, until ingredients are heated through.
  4. Pour egg substitute over rice mixture and cook, stirring frequently, until cooked through.
  5. Serve immediately or store fried rice in plastic freezer bags; reheat in microwave oven 1 to 2 minutes per serving when ready to serve.
Tips:
  • Grand savings: You save 152 calories, 11.2 grams of fat, and 101 milligrams cholesterol per serving compared to ``regular'' fried rice!

excerpted from:

Excerpted from Cook Once, Eat for a Week by Jyl Steinback. Copyright © 2003 by Family Fit Lifestyle, an Arizona Corporation.

To order this book go to Amazon.

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