I made a really good (and really easy) adaptation of chicken fried rice tonight. My husband, Ryan, was craving some Chinese food and I wanted to make it healthier than you’d normally find it. Feel free to try it if you’re interested – like I said, it’s an incredibly easy, healthy, and great-tasting alternative to the real thing!
Ingredients:
- 1 package of skinless chicken breast tenders
- 2 or 3 packages of Uncle Ben’s Ready Rice whole grain brown rice
- low-calorie, low-sodium teriyaki sauce
- 1 package Birdseye Steamfresh Asian Medley vegetables
- 1 package Birdseye Steamfresh peas
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- Marinate chicken in teriyaki sauce (enough to cover) for 15 minutes.
- Begin grilling chicken tenders
- When chicken is about halfway cooked, heat both types of frozen vegetables in the microwave (follow directions on packages)
- After vegetables have cooked, heat rice in the microwave (about 95 seconds)
- Place cooked vegetables and rice in large bowl
- After chicken is completely grilled, transfer to a cutting board and cut into small pieces
- Add chicken pieces to mixture of rice and vegetables
- Stir all ingredients in the bowl, then transfer to individual bowls
- Add teriyaki sauce, if desired, and eat!
I estimated this recipe at about 185 calories per 1 cup but it mainly depends on the type of teriyaki sauce you prefer to use. (I actually used Chef Myron’s Yakitori sauce, which is close to teriyaki but not the same.) This is compared to the approximately 960 calories in a serving of PF Chang’s Chicken Fried Rice! Plus not frying anything should make it a lot healthier anyway.
