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Easy Healthy Recipes (OS)

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Enjoy a healthier lifestyle with Easy Healthy Recipes (OS), now available in Original Series format. These recipes include at least one full serving of fruit or vegetables per portion, and are also lower in fat, sugar and sodium—for healthy and delicious meals, snacks and even desserts!
  • $16.99 CAN
  • $16.99 US/INTL
Easy Healthy Recipes (OS)
Chicken Vegetable Fried Rice

Chicken Vegetable Fried Rice      "Chicken Vegetable Fried Rice" is available in PDF format print friendly version
A colourful blend with delicious smoky flavour. A meal all by itself!
 
Cooking oil1 tbsp.15 mL
Boneless, skinless chicken breast halves,12 oz.340 g
thinly sliced
 
Chopped green pepper1 cup250 mL
Chopped red pepper1 cup250 mL
Frozen peas1 cup250 mL
Can of sliced water chestnuts, drained8 oz.227 mL
Thinly sliced green onion1/2 cup125 mL
Chopped low-fat deli ham1/2 cup125 mL
 
Low-sodium soy sauce1 1/2 tbsp.25 mL
Hoisin sauce1 tbsp.15 mL
Sweet chili sauce1 tbsp.15 mL
 
Cold cooked long grain white rice (about2 cups500 mL
2/3 cup, 150 mL, uncooked)
 
Heat wok or large frying pan on medium-high until very hot. Add cooking oil. Add chicken. Stir-fry for 3 to 5 minutes until chicken is no longer pink inside.

Add next 6 ingredients. Stir-fry for 2 to 3 minutes until peppers are tender-crisp.

Combine next 3 ingredients in small cup. Add to chicken mixture. Stir.

Add rice. Stir-fry for about 5 minutes until heated through and liquid is almost evaporated. Serves 6.
 
1 serving: 272 Calories; 5.2 g Total Fat (2.4 g Mono, 1.2 g Poly, 1 g Sat); 41 mg Cholesterol; 36 g Carbohydrate; 3 g Fibre; 20 g Protein; 448 mg Sodium
 
 
 
Reprinted from Easy Healthy Recipes (OS) © Company's Coming Publishing Limited

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