Wednesday, May 19, 2010
Here's a tasty, quick, and figure friendly dinner. This Chicken Fried Rice has a tad bit of a kick to it, but it really isn't that spicy. The spice factor can be adjusted by putting more or less of the red pepper into the dish.
I found the recipe in a Cooking Light article, but it was created by guest contributor Ellie Krieger. I've heard a ton of great things about Ellie Krieger's low-cal foods, but this is the first time I've made one of her recipes. The dish turned out really delicious and I'm so glad I tried it.
The recipe calls for red peppers and would probably make the dish look twice as nice. However, we had two green peppers from the farmers market that I needed to use up, so in they went! Tasted fantastic. We'll make this again and again!
Spicy Chicken Fried Rice with Peanuts
(by Ellie Krieger)
1/4 cup less-sodium soy suace
1 Tbsp. dark brown sugar
1 tsp. dark sesame oil
3/4 tsp. crushed red pepper
2 Tbsp. canola oil
2 cup diced red bell pepper (about 2)
1 cup diced onion
1/4 cup thinly sliced green onions
2 Tbsp. minced peeled fresh ginger
2 large garlic cloves, minced
5 cups cold cooked brown rice
2 cups diced cooked chicken (about 1 lb.)
1 (8-ounce) can sliced water chestnuts, drained and chopped
1/3 cup chopped, unsalted, dry-roasted peanuts
1. Combine the first 4 ingredients in a small bowl, stir well with a whisk.
2. Heat canola oil in a wok or large nonstick skillet over medium-high heat. Add bell pepper, diced onion, and 2 Tbsp. green onions to pan; stir-fry for 3 minutes or until tender. Add ginger and garlic; stir-fry 1 minute. Add rice, chicken, and water chestnuts; stir-fry for 5 minutes or until thoroughly heated, stirring gently. Add soy sauce mixture; cook 2 minutes, tossing gently to coat. Sprinkle with remaining 2 tablespoons green onions and peanuts.
Makes 5 servings (each serving is about 1 and 3/4 cups rice mixture, 1 and 1/4 teaspoons green onions, and 1 Tbsp. peanuts).
Calories/serving: 482, Fat: 14.8g (sat 2.1g), Protein: 26.3g, Carbs: 61.8g, Fiber: 6.9g, Cholesterol: 48mg, Iron: 2.8mg, Sodium: 479mg, Calcium: 59mg