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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:
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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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Serving Size: 1
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 323 kcal | ||
| Fat 7.28 g | ||
| Carbohydrate 25.31 g | ||
| Protein 36.33 g | ||
| Iron 14 mg | ||
| Calcium 5 mg | ||
| Cholesterol 280 mg | ||
| Monounsaturated Fat 2.56 g | ||
| Polyunsaturated Fat 1.31 g | ||
| Saturated Fat 2.11 g | ||
| Trans Fat 0.03 | ||
| Sodium 1172 mg | ||
| Sugar 0.73 g | ||
| Potassium 482 mg | ||
| Vitamin A 5 mcg | ||
| Vitamin C 2 mg | ||
| Fiber 2 g | ||
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