Healthy Chicken Fried Rice (Low G.i.) Recipe

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Ingredients:

Serving

1 1/2 cups low-sodium low-fat chicken broth
3/4 cup brown rice
1 pinch salt
1 tsp sesame oil
2 boneless skinless chicken breasts, chopped
1 cup sliced mushrooms
2 green onions, chopped
2 carrots, diced
3/4 cup sliced celery
1/4 cup light soy sauce
2 cups bean sprouts

Directions:

In saucepan, bring 1 1/4 cups of the chicken stock, rice and salt to boil.
Reduce heat to low, cover and cook for 25 minutes or until liquid is absorbed.
Fluff with fork and set aside.
In large non-stick skillet heat sesame oil over medium high heat and cook chicken and mushrooms for about 8 minutes or until chicken is no longer pink.
Add green onions, carrot, celery, and cooked rice.
Cook, stirring for 2 minutes, to combine.
Add remaining chicken stock and soy sauce and cook for 5 minutes.
Add bean sprouts and toss to combine.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	302 Kcal (1264 kJ)
Calories from fat	58.08 Kcal
		% Daily Value*
Total Fat	6.45g	10%
Cholesterol	69.62mg	23%
Sodium	1480.45mg	62%
Potassium	823.42mg	18%
Total Carbs	32.12g	11%
Sugars	5.29g	21%
Dietary Fiber	4.29g	17%
Protein	32.09g	64%
Vitamin C	10.3mg	17%
Vitamin A	0.3mg	10%
Iron	1.7mg	9%
Calcium	43.2mg	4%

Amount Per 100 g
Calories	79.11 Kcal (331 kJ)
Calories from fat	15.22 Kcal
		% Daily Value*
Total Fat	1.69g	10%
Cholesterol	18.24mg	23%
Sodium	387.82mg	62%
Potassium	215.7mg	18%
Total Carbs	8.41g	11%
Sugars	1.39g	21%
Dietary Fiber	1.12g	17%
Protein	8.41g	64%
Vitamin C	2.7mg	17%
Vitamin A	0.1mg	10%
Iron	0.4mg	9%
Calcium	11.3mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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