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Chicken fried rice

Chinese fried rice can be packed with fat and not nearly enough protein and fibre to keep you full. This version is colourful and filled with all of the above. 

Courtesy of the Heart and Stroke Foundation

INGREDIENTS

1 cup (250 mL) sliced mushrooms

2 green onions, chopped

1 carrot, diced

½ cup (125 mL) sliced celery

1 ½ cups (375 mL) low sodium chicken broth

¾ cup (175 mL) brown rice

1 tsp (5 mL) sesame oil

2 boneless skinless chicken breasts, chopped – ½ lb (250g)

1 cup (250 mL) canned chickpeas, drained and rinsed

2 tbsp (25 mL) sodium reduced soy sauce

2 cups (500 mL) bean sprouts

DIRECTIONS

1. Wash hands with soap and warm water for at least 20 seconds. Wash all surfaces and equipment used for food preparation. Gently rinse mushrooms, green onion, carrot and celery under cool running water before preparing these ingredients.
2. In a saucepan, bring 1 ¼ cups (300 mL) of the chicken stock and rice to boil. Reduce heat to low, cover and cook for 25 minutes or until liquid is absorbed. Fluff with fork and set aside.
3. In a large nonstick skillet, heat sesame oil over medium high heat and cook chicken and mushrooms for about 8 minutes or until chicken reaches an internal temperature of 165°F (74°C) when checked with a digital food thermometer. Add green onions, carrot, celery, chickpeas and cooked rice. Cook, stirring for 2 minutes to combine.
4. Add remaining chicken stock and soy sauce and cook for 5 minutes. Add bean sprouts and toss to combine. Serve.
5. Put away any leftovers into the fridge within 2 hours or sooner if they are in a warm location.

NUTRITIONAL INFO
Per serving (1 of 4)

1. Wash hands with soap and warm water for at least 20 seconds. Wash all surfaces and equipment used for food preparation. Gently rinse mushrooms, green onion, carrot and celery under cool running water before preparing these ingredients.
2. In a saucepan, bring 1 ¼ cups (300 mL) of the chicken stock and rice to boil. Reduce heat to low, cover and cook for 25 minutes or until liquid is absorbed. Fluff with fork and set aside.
3. In a large nonstick skillet, heat sesame oil over medium high heat and cook chicken and mushrooms for about 8 minutes or until chicken reaches an internal temperature of 165°F (74°C) when checked with a digital food thermometer. Add green onions, carrot, celery, chickpeas and cooked rice. Cook, stirring for 2 minutes to combine.
4. Add remaining chicken stock and soy sauce and cook for 5 minutes. Add bean sprouts and toss to combine. Serve.
5. Put away any leftovers into the fridge within 2 hours or sooner if they are in a warm location.