High Protein (w/good carbs!) Better than Takeout Chicken Fried Rice

[PJinWashington 49]

Better than Takeout chicken Fried Rice

Nutrition Info for 4 Servings:

·

Calories:

171.7 ea. serving

·

Fat:

1.5g ea. serving

·

Carbohydrates:

13.5g ea. serving

·

Protein:

25.5g ea. serving

Ingredients

12 ounces boneless chicken breast, diced into 1/2 inch cubes

1 cup sliced mushrooms

1 small onion, sliced into thin strips

1 cup shredded carrots

1 cup chopped broccoli

1 garlic clove, chopped

1 teaspoon ginger, chopped

1 tablespoon chili garlic sauce

2 cups cooked brown rice

1/2 cup egg whites (or 4 egg whites or 3 whole eggs)

Directions

Mix the garlic sauce with 1/4 cup Water and set aside.

Heat a wok or large sauté pan over medium heat, then remove from heat just to coat with nonstick cooking spray. Add chicken, heat until cooked, about 5 minutes. Place the cooked chicken in a large bowl and set aside.

Add the onions, mushrooms, and carrots to the pan or wok, turn the heat to high, and cook for 2 minutes. Add the broccoli, garlic, and ginger, and cook for additional 2 minutes.

Add the garlic sauce and water to the vegetables, stir to combine, and remove from heat. Pour the vegetables and sauce on top of the chicken and set aside.

Spray the pan once more with nonstick cooking spray, and add egg whites. Cook over high heat, stirring constantly, until eggs have almost set. Add the rice, stir to combine, then add the chicken and vegetables. Cook another two minutes, until the eggs have fully cooked.

[aroundhky 1,174]

That sounds like a pretty nutritional post-workout meal! I need to try it! Thanks!

[BlessedBeyondMeasure2012 296]

How much of this is one serving?

[No game 14,437]

Oh and can you make it for me? It sounds yummy but I'm lazy!

[PJinWashington 49]

The nutritional info for this recipe is for 4-servings, but I would guess that is a pretty individualized determination for VSGers since most of us cannot eat much of this type of dense Protein in one setting. I have a 32 bougie and I would be doing good to be able to eat 2-3 oz. of this dish at one time. This recipe heats up great the next day for a healthy lunch, etc.

[BlessedBeyondMeasure2012 296]

This sounds so good! I love some chinese food! Did you make it with the rice or without? I just put the recipe in MFP and it looks like the nutrition is based on the recipe without the rice. I think it would be yummy without it but then I guess that kind of doesn't make it fried rice anymore does it? LOL

[PJinWashington 49]

I make it with a little brown rice, but try to eat more chicken & veges than rice. It's really good all made and eaten together!