Dinner: Chicken Fried Rice II

A versatile, tasty way to get a warm meal quickly.

Prep Time: 5 mins

Cook Time: 15 mins

Total Time: 20 mins

This recipe includes superfoods such as:

Chicken Breast, Brown Rice

Health benefits of Chicken Fried Rice II

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

1 large egg
1/4 tsp ginger
1 dash black pepper
1/2 breast, bone and skin removed chicken breast
1/4 tsp fresh garlic, crushed
1 tbsp liquid amino
1/2 cup cooked brown rice

Instructions

1. Have 1/2 cup cooked rice ready before starting to cook the rest of the ingredients, use a rice cooker or instant brown rice.

2. Take 1/2 boneless skinless chicken breast and cut into bite size pieces. Heat non-stick skillet 8" or larger on slightly higher than medium for at least 1 minute, then add a small amount of the liquid amino (like Bragg's) and the cut chicken.

3. Cook until just cooked through (about 4-5 minutes) turning over at least once. Set aside.

4. Beat egg in bowl. Using the same pan; if there seems to be about 1 tbsp of fluid left over from cooking the chicken add egg, if not add a little more liquid amino.

5. Cook egg flat until top is firm enough to flip over. Use spatula to chop up the egg in the pan into small bite size strips and immediately add cooked rice and the chicken. Add liquid amino, garlic, ginger and pepper. If the dish seems dry you can add small amounts of warm water.

6. Once everything is tossed reasonably together, place in your favorite bowl and enjoy! It can always be placed in a storage container for a quick delicious meal later (make sure to let it cool before placing the lid on and storing in the fridge).

7. Variations: the powdered spices in this recipe are for time saving purposes, so play with them. Use fresh spices or even add some of your own. For a meat free version use a larger skillet to cook 2-3 eggs and add any vegetables you like in place of the meat. This dish is also nice with broccoli and a firm tofu. Also, alternative grains can be used such as a mix of brown, basmati, jasmine, and wild rice; or quinoa or millet instead.

8. Note: you can also make this in even larger batch to portion and freeze for later use.

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