Healthy Chicken Fried Rice Family Recipe

  • Time: 25 minutes if using cooked rice
  • Servings: 2 Gastric sleeve + 4 Regular
  • Stage: Post-Recovery

INGREDIENTS:

  • Brown rice, cooked - 4 cups (720 grams)
  • Carrot - 3 large (300 grams)
  • Yellow onion - 3/4 medium (120 grams)
  • Garlic clove - 4 medium (16 grams or 4 tsp minced garlic)
  • Chicken breast, skinless, uncooked - 28 oz (800 grams)
  • Sesame oil - 3 tbsp (41 grams)
  • Sea salt - 3/4 tsp
  • Black pepper, freshly ground - 3/4 tsp
  • Peas, frozen - 2 cups (268 grams)
  • Soy sauce, low-sodium - 4 tbsp (60 grams)

INSTRUCTIONS:

  1. Cook the brown rice if using uncooked (1 1/3 cup uncooked). Do not continue with the next step until the rice is cooked.
  2. Chop the carrot (peeled) and yellow onion. Finely chop the garlic. Set aside in separate small bowls. Cut the chicken breast into small cubes.
  3. Place a large pot over medium heat. Once hot, add the sesame oil and chicken cubes. Season with sea salt and black pepper. Cook for about 8 minutes.
  4. Add the carrot and onion. Cook for 2-3 minutes.
  5. Add the garlic and peas (frozen, no need to defrost). Cook for another 2-3 minutes.
  6. Add the cooked rice, soy sauce and the remaining sesame oil (1 1/2 tbsp). Cook for a final 2 minutes. Stir frequently. Serve and enjoy!

*Gastric sleeve servings: Serve 170 grams or 6.0 ounces of the chicken fried rice. Makes 2 gastric sleeve servings. Enjoy!

*Regular servings: Divide the remaining chicken fried rice by the listed number of regular servings. Enjoy!

*Note: Stays fresh in the refrigerator for 3-4 days..

NUTRITION FACTS per Gastric Sleeve serving:

  • Calories 240
  • Protein 20 grams
  • Carbs 25 grams
  • Fat 6 grams
  • Fiber 3 grams
  • Sugar 3 grams
  • Iron 9% DV
  • Calcium 3% DV
  • Sodium 20% DV

NUTRITION FACTS per Regular serving:

  • Calories 530
  • Protein 44 grams
  • Carbs 55 grams
  • Fat 14 grams
  • Fiber 7 grams
  • Sugar 7 grams
  • Iron 19% DV
  • Calcium 7% DV
  • Sodium 44% DV

DV = Daily Value, Based on diet for healthy adults

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.