Low Glycemic Index Recipes - Chicken Fried Rice

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Chicken Fried Rice

As kids when we ate Chicken Fried Rice, it was always served simply as a side dish.  This low GI recipe is satisfying enough to serve as the main course.  This recipe can easily be doubled and leftovers make great hassle-free lunch for the next day. 


8 oz boneless, skinless chicken breasts
3 tsp canola oil
2 tbsp soy sauce
2 cups preferred fresh vegetables (e.g. mushrooms, broccoli, carrots, onion, cauliflower, zucchini, snow peas, etc.)
2 green onions
2 eggs (or 4 egg whites, if preferred)
1 tsp garlic powder
2 tbsp sliced almonds
1 1/3 cups cooked basmati rice (2/3 cup per serving)


Prepare rice according to package directions (however, salt is not necessary) and set aside. 

Before getting started, slice your chicken breasts into strips.  Chop all the vegetables and green onions.  You can use one vegetable or, I prefer to use a combination of several different kinds, depending on what I have available.
Heat a large skillet for a few minutes over medium heat before spraying with a non-stick spray.  Beat eggs or egg whites together in a bowl and add to skillet.  Stir often, cooking the eggs until well-scrambled (approximately 5 minutes).  Remove eggs and set aside.

Add the canola oil to the skillet and cook the chicken breasts for approximately 5 minutes.  Remove chicken and set aside.

Add the vegetables to the skillet and stir-fry for 3-5 minutes.

Add soy sauce to rice and mix until rice is well coated.  Add rice, chicken, eggs and garlic powder and continue to stir-fry for several more minutes. Sprinkle with almonds and serve.

Serves 2

Interesting Fact:  From a safety standpoint, it is not necessary to rinse raw poultry before cooking. In fact, rinsing can potentially cross-contaminate kitchen surfaces and other foods.  Proper cooking will destroy any bacteria present in the juices.

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