Healthy Chicken Fried Rice Low Gi Recipes

HEALTHY CHICKEN FRIED RICE (LOW G.I.)

Steps:

• In saucepan, bring 1 1/4 cups of the chicken stock, rice and salt to boil.
• Reduce heat to low, cover and cook for 25 minutes or until liquid is absorbed.
• Fluff with fork and set aside.
• In large non-stick skillet heat sesame oil over medium high heat and cook chicken and mushrooms for about 8 minutes or until chicken is no longer pink.
• Add green onions, carrot, celery, and cooked rice.
• Cook, stirring for 2 minutes, to combine.
• Add remaining chicken stock and soy sauce and cook for 5 minutes.
• Add bean sprouts and toss to combine.

CHICKEN FRIED RICE (LOW GI)

Steps:

• In saucepan, bring 1 1/4 cups of the chicken stock, rice and salt to boil. Reduce heat to low, cover and cook for 25 minutes or until liquid is absorbed. Fluff with fork and set aside.
• In large non-stick skillet heat sesame oil over medium high heat and cook chicken and mushrooms for about 8 minutes or until chicken is no longer pink. Add green onions, carrot, celery, chickpeas and cooked rice. Cook, stirring for 2 minutes, to combine.
• Add remaining chicken stock and soy sauce and cook for 5 minutes. Add bean sprouts and toss to combine.

LOW-FAT CHICKEN FRIED RICE

Steps:

• Boil bag of rice for about 1-2 min less than the box states (mine said 10-12 minutes and I boiled 9 minutes). spray small pan with pam and scramble egg whites. In a larger pan, add butter or margarine, onion, and carrots. Cook on medium heat for 3-4 minutes. Add cooked rice, eggs, chicken, pepper, and liquid aminos. Mix well and simmer about 3 minutes. Serve.

HEALTHY CHICKEN FRIED RICE

Steps:

• Heat 1 tbsp oil in a wok. Add chopped onions and stir-fry until onions turn a nice, brown color, about 8-10 minutes. Remove from wok.
• Allow wok to cool slightly.
• Mix egg whites with 3 drops soy sauce and 3 drops sesame oil; set aside.
• Add 1/2 tbsp oil to wok, swirling to coat surfaces; add egg mixture. Working quickly, swirl egg until egg sets against wok. When egg puffs, flip egg and cook other side briefly. Remove from wok and chop into small pieces.
• Heat 1 tbsp oil in wok; add chicken to wok, along with carrots, peas, and cooked onion. Stir-fry for two minutes.
• Add rice, green onions, and bean sprouts, tossing to mix well. Stir-fry for three minutes.
• Add 2 tbsp of light soy sauce and chopped egg to rice mixture and fold inches Stir-fry for one minute more. Serve with additional soy sauce.

HEALTHY CHICKEN FRIED RICE

Steps:

• Make rice first, by adding the following ingredients to the pot: 1 cup uncooked brown rice, 1 tablespoon chopped onion, 1/4 tablespoon salt, 1/4 tablespoon pepper, 1 tbsp margarine, 2 cups water.
• Bring rice to a boil. Turn down to low heat, let sit 50 minutes.
• While the rice is cooking, prep and cook the chicken, veggies and egg as follows:.
• Saute egg white until cooked, set aside.
• Chop 1 red pepper, 1 yellow pepper, balance of yellow onion, 2 carrot sticks, 1 celery stick, 1/3 c green peas, and set aside in a glass bowl.
• Cook ground chicken in a big skillet with a little garlic, 1 tbsp soy sauce, 1/2 tbsp sesame oil, 1/2 tbsp chili oil. Set aside when done.
• Add all of the veggies to the skillet, into remaining chicken juice and cook until onions are clear.
• Add chicken back to skillet. by this point, rice should be almost done.
• Add rice to skillet. let sit long enough to brown slightly (about 1-2 minutes) and mix. Repeat until all of rice is fairly well browned.
• Add egg white back to skillet. mix well. enjoy!