Healthy Chicken Fried Rice
- Time: 20 minutes if using cooked rice
- Servings: 4
- Serving Size: 4.5 ounces
- Stage: 6 Post-Op (Transition Foods)
INGREDIENTS:
- Carrot - 1 medium (80 grams)
- Yellow onion - 1/4 medium (40 grams)
- Garlic clove - 1 medium (4 grams or 1 tsp minced garlic)
- Chicken breast, skinless, uncooked - 240 grams
- Sesame oil - 1 tbsp (14 grams)(divided)
- Sea salt - 1/4 tsp
- Black pepper - 1/4 tsp
- Peas, frozen - 1/2 cup (67 grams)
- Brown rice, cooked - 1 cup (180 grams)
- Soy sauce, low sodium - 1 tbsp (15 grams)
INSTRUCTIONS:
- Cook the brown rice if using uncooked (1/3 cup uncooked).
- Chop the carrot (peeled) and yellow onion. Finely chop the garlic. Set aside in separate small bowls. Cut the chicken breast into small cubes.
- Place a large pan over medium heat and add half the sesame oil. Once hot, add the chicken cubes and season with sea salt and black pepper. Cook for 7-8 minutes.
- Reduce the heat to medium-low and add the carrot and onion. Cook for 3 minutes.
- Add the garlic and peas (frozen, no need to defrost). Cook for another 2 minutes.
- Add the cooked rice, soy sauce and the remaining 1/2 tbsp of sesame oil. Cook for a final 2 minutes. Stir frequently. Serve and enjoy!
*Note: Divide equally by the listed number of ingredients. Stays fresh in the refrigerator for 3-4 days.
NUTRITION FACTS per serving:
- Calories 185
- Protein 16 grams
- Carbs 17 grams
- Fat 6 grams
- Fiber 2 grams
- Sugar 2 grams
- Iron 6% DV
- Calcium 2% DV
- Sodium 15% DV
DV = Daily Value, Based on diet for healthy adults
Nutritionist notes: Remember to eat in small bites and chew your food at least 25 times!
Tags: dairy-free, high-protein, gastric sleeve, vsg, bariatric, recipe
*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.