Tuesday, October 21, 2008

Weight Watchers Chicken Fried Rice

When I was living with my ever-so-health-conscious roomates in college, I discovered the healthier ways of eating. Thanks Jordan, Cynthia, Anne, and Carissa! :) Miss you all!!!

Well, I believe Carissa (or was it Cynthia?) had a wonderful Weight Watchers cookbook. I found a great chicken fried rice recipe in there, and I've made it several times in the past few years. Henry has really enjoyed it, so he decided to help me out...A LOT... this time.

If you are having a craving for Chinese but don't want that bloated "I ate a lot of salt" feeling, then you should really make this recipe! It's a wonderful way to satisfy the Chinese food craving.
Per http://www.weightwatchers.com/

2 spray(s) cooking spray
4 large egg white(s)
1/2 cup(s) scallion(s), chopped, green and white parts
2 medium garlic clove(s), minced
12 oz uncooked boneless, skinless chicken breast, cut into 1/2-inch cubes
1/2 cup(s) carrot(s), diced
2 cup(s) cooked brown rice, regular or instant, kept hot
1/2 cup(s) 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.

Offheat, recoat 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, about 5 minutes.

Stir in reserved cooked egg whites, cooked brown rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Yields about 1 cup per serving.

Weight Watchers POINTS® Value: 3
Servings: 6
Preparation Time: 15 min
Cooking Time: 13 min

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