Name: Easy Chicken Fried Rice
Total time: 25 min
Ingredients: 1 teaspoon peanut or canola oil plus 2 tablespoons, divided; 2 large eggs, beaten; 3 scallions, thinly sliced; 2 teaspoons grated fresh ginger; 2 teaspoons minced garlic; 1 pound boneless, skinless chicken thighs, trimmed and cut into 1/2-inch pieces; 2 cups frozen mixed vegetables, thawed; 2 cups cold cooked brown rice; 2 ½ tablespoons reduced-sodium tamari or soy sauce (see Tip)

Ingredients

1 teaspoon peanut or canola oil plus 2 tablespoons, divided
2 large eggs, beaten
3 scallions, thinly sliced
2 teaspoons grated fresh ginger
2 teaspoons minced garlic
1 pound boneless, skinless chicken thighs, trimmed and cut into 1/2-inch pieces
2 cups frozen mixed vegetables, thawed
2 cups cold cooked brown rice
2 ½ tablespoons reduced-sodium tamari or soy sauce (see Tip)

Directions

Step 1

Heat 1 teaspoon oil in a large flat-bottomed carbon-steel wok or large, heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces.

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Step 2

Add 1 tablespoon oil to the wok along with scallions, ginger and garlic; cook, stirring, until the scallions have softened, about 30 seconds. Add chicken; cook, stirring, for 1 minute. Add vegetables; cook, stirring, until just tender, 2 to 4 minutes. Transfer the contents of the wok to a large plate.
Step 3

Add the remaining 1 tablespoon oil to the wok; add rice and stir until hot, 1 to 2 minutes. As you stir, pull the rice from the bottom to the top so it all gets coated with oil and evenly cooked.
Step 4

Return the chicken mixture and the eggs to the wok; add tamari (or soy sauce) and stir until well combined.

Tips

Tip: People with celiac disease or gluten sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition Facts

Serving Size: 1 1/4 cups

Per Serving:

442 calories; protein 32.4g; carbohydrates 40g; dietary fiber 6g; sugars 3.5g; fat 16.1g; saturated fat 3.7g; cholesterol 199.6mg; vitamin a iu 4166.6IU; vitamin c 5.5mg; folate 50mcg; calcium 58.7mg; iron 3.2mg; magnesium 91.6mg; potassium 590.8mg; sodium 618.8mg; thiamin 0.4mg.

Exchanges:

3 lean protein, 3 vegetable, 1 1/2 fat, 1 1/2 starch, 1/2 medium-fat protein

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Ingredients

Directions

Tips

Nutrition Facts

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Ingredients

Directions

Tips

Nutrition Facts