Chicken Fried Rice
Chinese fried rice is generally high in fat and low in protein and fibre. This low- GI version is loaded with chicken and colourful vegetables and won't leave you feeling hungry again soon after eating it.
350 mls (12 fl.oz) chicken stock (low fat, low sodium)
40 g (1½ oz) brown rice
1 tsp sesame oil
2 boneless skinless chicken breasts, chopped
225 g (8 oz) sliced mushrooms
1 green onion, chopped
1 carrot, diced
2 sticks sliced celery
150 g (51/2 oz) cooked chickpeas
50 mls (2 fl.oz) light soy sauce
225 g (8 oz) bean sprouts
- In saucepan, bring to 275 mls (10 fl.oz) 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, chickpeas 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.
Makes 4 servings.