If your healthy lifestyle has you missing Chinese takeout, you’ll love this dish. It’s a bit spicier than traditional fried rice, but it’s considerably healthier and it still gives you that taste of the Orient. Plus it’s low fat and diabetic friendly. You can’t beat that!
Cook Time: 20 Min. • Serves: 1 • Calories: 321 • Total Fat: 2 grams • Protein: 27 grams
We also make this dish with pork tenderloins, tofu, and shrimps! Let us know what you like in your fried rice!
- 2 teaspoons low-sodium soy sauce
- 1 teaspoon hot mustard, or you can use regular yellow mustard if ya don’t got it handy
- 1 teaspoon chili paste
- 1 teaspoon toasted sesame seed oil
- 3 ounces boneless, skinless chicken breast, trimmed of visible fat and cut into ½” cubes
- Salt, to taste
- Ground Black Pepper, to taste
- ½ cup finely chopped white onion, or whole green onions – whatever floats your boat!
- ½ cup chopped carrots
- 1 clove garlic, mined
- ½ cup cooked short-grain brown rice
- ¼ cup frozen or canned peas
- 1 large egg white
- In a small bowl, combine the soy-sauce, mustard, chili paste, and sesame oil. Stir to blend evenly. Set aside for later use.
- Season the chicken with salt and pepper. Set a large, nonstick wok or skillet over medium-high heat until it is hot enough for a spritz of water to sizzle on it. With an oven mitt, briefly remove the pan from the heat to lightly mist with olive oil spray.
- Scatter the chicken into the pan. Cook, stirring occasionally, for about 3 minutes, or until browned on all sides and no longer pink inside. Transfer to a plate. Cover to keep warm.
- Off the heat, lightly mist the pan with olive oil spray. Set over medium-high heat. Add the green onions, carrots, and garlic to the pan. Cook, stirring frequently, for 2 minutes, or until the mixture is hot.
- Create a well with the rice and veggies to expose the center of the pan. Off the heat, lightly mist the empty part with olive oil spray.
- Add the egg whites. Stir to mix the egg whites into the rice. Cook for 1 to 2 minutes, or until the egg whites are completely cooked.
- Return the chicken to the pan. Stir in the reserved soy sauce and mustard mixture.
- Cook, stirring constantly, for about 1 minute, or until hot.
Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!
|Ingredient||Linked To Nutritional Value||Cal||Fat||Carb|
|2 Teaspoon soy sauce||Sauce, soy, less sodium||6.7||0||0.7|
|1 Teaspoon mustard||Mustard, yellow||0||0||0|
|3 Ounce-weight chicken breast||Chicken, breast, oven rstd, fat free, sliced||67.2||0.4||1.9|
|.8 Teaspoon salt||Salt, Kosher, coarse||0||0||0|
|.8 Teaspoon black pepper||Spice, pepper, black, ground||4.7||0.1||1.2|
|.5 Cup white onion||Onion, white, fresh, chpd||32||0.1||7.5|
|.5 Cup carrot||Carrot, fresh, chpd||26.3||0.2||6.2|
|1 Each garlic||Garlic, cloves, fresh||4.5||0.1||1|
|.5 Cup brown rice||Rice, brown, long grain, ckd||108.3||0.9||22.4|
|.4 Cup peas||Peas, green, ckd, drnd||53.8||0.2||10|
|1 Each egg whites||Egg White, raw, lrg||17.2||0.1||0.3|