Chicken Fried Rice Low Gi Recipes

HEALTHY CHICKEN FRIED RICE (LOW G.I.)

Healthy Chicken Fried Rice (Low G.i.) image

Trying to accumulate some recipes that are high in fiber and protein but low in fat. This is actually just as good as regular fried rice. If you can't find fresh bean sprouts, just omit them because the ones in a can are sorta gross! Found that out the hard way!

Provided by little_wing

Categories One Dish Meal

Time 40m

Yield 4 serving(s)

Number Of Ingredients 11

Ingredients

1 1/2 cups low-sodium low-fat chicken broth
3/4 cup brown rice
1 pinch salt
1 teaspoon sesame oil
2 boneless skinless chicken breasts, chopped
1 cup sliced mushrooms
2 green onions, chopped
2 carrots, diced
3/4 cup sliced celery
1/4 cup light soy sauce
2 cups bean sprouts

Steps:

In saucepan, bring 1 1/4 cups 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, 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.

Nutrition Facts : Calories 251.2, Fat 3.2, SaturatedFat 0.6, Cholesterol 34.2, Sodium 1146.5, Carbohydrate 35.5, Fiber 3.8, Sugar 5, Protein 21

CHICKEN FRIED RICE (LOW GI)

Chicken Fried Rice (Low Gi) image

From the GI diet by Rick Gallop. "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." - from his website.

Provided by Canuck Mum

Categories One Dish Meal

Time 35m

Yield 4 serving(s)

Number Of Ingredients 12

Ingredients

1 1/2 cups low-sodium low-fat chicken broth
3/4 cup basmati rice or 3/4 cup brown rice
1 pinch salt
1 teaspoon sesame oil
2 boneless skinless chicken breasts, chopped
1 cup sliced mushrooms
1 green onion, chopped
2 carrots, diced
1/2 cup celery, sliced
1 cup chickpeas, cooked
1/4 cup light soy sauce
2 cups bean sprouts

Steps:

In saucepan, bring 1 1/4 cups 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.

Nutrition Facts : Calories 323.1, Fat 4.6, SaturatedFat 0.8, Cholesterol 37.8, Sodium 1350.3, Carbohydrate 48.6, Fiber 6.3, Sugar 4.9, Protein 22.7

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