fried rice and chicken recipe

 

“fried” rice and chicken 

to make this quick and easy weeknight meal

1 Tbsp vegetable oil

1 tsp garlic, minced (about 2 cloves)

1 C no-salt-added diced tomatoes, with juice drained

4 C assorted vegetables (or a 1-lb bag frozen mixed vegetables) (Leftover Friendly)

2 C cooked brown rice (Leftover Friendly)

1 C cooked boneless, skinless chicken breast, diced (Leftover Friendly)

¼ C sauce from Hawaiian Huli Huli Chicken 

1 Tbsp lite soy sauce

½ Tbsp sesame oil

1. Heat oil in a large wok or sauté pan.

2. Add garlic, and cook over medium heat until soft, but not browned, about 1 minute.

3. Add tomatoes, and continue to cook until they become slightly dry, about 5 minutes.

4. Add vegetables, and cook until heated through, about 3–5 minutes.

5. Add rice and chicken. Toss well, and cook until heated through, about 5–7 minutes.

6. Add soy sauce and sesame oil. Toss to incorporate, and serve.

 

Note: Substitute cooking spray for vegetable oil and save calories and fat.

This recipe is best prepared with leftover cold rice. If you don’t have leftover cooked vegetables or chicken

.

prep time:

10 minutes

cook time:

20 minutes

yield:

4 servings

serving size:

2 C rice and chicken

each serving provides:

calories 407

total fat 8 g

saturated fat 1 g

cholesterol 30 mg

sodium 394 mg

total fiber 11 g

protein 22 g

carbohydrates 66 g

potassium 679 mg

vitamin A 360%

vitamin C 15%

calcium 10%

iron 20%

Percent Daily Values are based on a 2,000 calorie diet.