Clean Eating Chicken Fried Rice 6 Smartpoints

Ingredients

For the rice

1 cup long grain brown rice
2 1/2 cups water
1/4 teaspoon salt
For the fried rice
1 clove garlic, minced
1 tablespoon finely minced, peeled ginger root
3 tablespoons water or vegetable or chicken broth
1/2 cup chopped onions
1 1/2 cups stemmed, seeded, and diced bell pepper
2 boneless, skinless chicken breasts or boneless skinless thighs, cut into thick strips
1 cup sprouts, optional
2 tablespoons lite (low sodium) soy sauce, tamari, or coconut aminos (gluten-free tamari or coconut aminos for gluten-free)
1 tablespoon olive oil
2 teaspoons toasted sesame oil
3/4 cup chopped scallions or green onions
1 egg

For the rice:

Add rice, salt, and water to a pot, stir once, and bring to a boil over high heat. Reduce heat to low and cover. Allow to cook, untouched, for 40 minutes. Remove from heat and let stand for 5 minutes, covered.

Remove cover and fluff rice with a fork. Lay the rice evenly on a parchment-lined or nonstick baking sheet. Do not press down on the rice, but move to fill baking sheet. Place uncovered in fridge for 1 hour to up to 10 hours to cool and dry the rice.

To fry the rice:

Add olive oil to a pan over medium heat. Add chicken, onions, bell pepper, and ginger and cook for about 4 to 5 minutes, until onions are slightly softened and translucent, and chicken is mostly cooked through. Add rice and 3 tablespoons broth or water and increase heat to high.

Stir constantly. Crack in the egg and continue to stir rapidly so that it is evenly dispersed among the rice as it cooks, for about 3 minutes. Add the sprouts and stir. Add the soy sauce or alternatives, and toasted sesame oil, if using. Remove from the heat and toss in the scallions. Serve.

Yields: 6 servings
Serving Size: 1/2 cup
Calories: 266
Total Fat: 5g
Saturated Fat: 1g
Trans Fat: 0g
Cholesterol: 88mg
Sodium: 254mg
Carbohydrates: 30g
Fiber: 3g
Sugar: 3g
Protein: 23g

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