Chicken-Fried Rice
INGREDIENTS:
1 1/3 c Long-grain rice; uncooked 1 1/2 c Chicken broth, defatted
1 lb Chicken breasts no skin, -- divided
-- boned, trim fat 1 tb Soy sauce, low sodium
-- cut in bite-size pcs 1/2 ts Dried thyme
1/4 ts Salt; optional 1 lg Sweet potato (about 16 oz)
1/4 ts Pepper -- peeled and diced
2 ts Non-diet, tub margarine, 1 c Pineapple tidbits w/ juice
-- canola/corn oil 1 lg Green bell pepper
1 lg Onion; chopped -- seeded & cut 1/2" sq
1 Garlic clove; minced 1/2 c Raisins, dark or light
1 1/3 c Long-grain rice; uncooked 1 1/2 c Chicken broth, defatted
1 lb Chicken breasts no skin, -- divided
-- boned, trim fat 1 tb Soy sauce, low sodium
-- cut in bite-size pcs 1/2 ts Dried thyme
1/4 ts Salt; optional 1 lg Sweet potato (about 16 oz)
1/4 ts Pepper -- peeled and diced
2 ts Non-diet, tub margarine, 1 c Pineapple tidbits w/ juice
-- canola/corn oil 1 lg Green bell pepper
1 lg Onion; chopped -- seeded & cut 1/2" sq
1 Garlic clove; minced 1/2 c Raisins, dark or light
Recipe by: Skinny One-Pot Meals -
ISBN 0-940625-75-X
Cook rice according to package directions. Keep warm until needed
Sprinkle chicken with salt, if desired, and pepper. In large, non-stick, spray-coated skillet. cook chicken pieces over medium heat until meat has turned white. Remove and reserve in medium bowl.
In same skillet, combine margarine, onion, garlic, and 2 Tbs broth. Cook over medium heat, stirring frequently, until onion is tender, about 5 to 6 mins.
Add remaining broth, soy sauce, and thyme. Stir to mix well. Add sweet potato and reserved chicken. Bring to a boil. Cover, lower heat, and simmer 10 to 15 mins or until sweet potato pieces are almost tender, stirring occasionally.
Add pineapple, green pepper, and raisins to skillet. Simmer uncovered 10 to 15 mins, stirring occasionally, until sweet potatoes are tender and sauce has reduced somewhat. Serve over white rice.
NUTRITIONAL DATA (based on 6 servings): Per Serving: Calories 364 Fat (gm) 3.3 Sat. fat (gm) 0.7 Cholesterol (mg) 30 Sodium (mg) 238 Protein (gm) 17 Carbohydrate (gm) 67 % Calories from fat 8
ISBN 0-940625-75-X
Cook rice according to package directions. Keep warm until needed
Sprinkle chicken with salt, if desired, and pepper. In large, non-stick, spray-coated skillet. cook chicken pieces over medium heat until meat has turned white. Remove and reserve in medium bowl.
In same skillet, combine margarine, onion, garlic, and 2 Tbs broth. Cook over medium heat, stirring frequently, until onion is tender, about 5 to 6 mins.
Add remaining broth, soy sauce, and thyme. Stir to mix well. Add sweet potato and reserved chicken. Bring to a boil. Cover, lower heat, and simmer 10 to 15 mins or until sweet potato pieces are almost tender, stirring occasionally.
Add pineapple, green pepper, and raisins to skillet. Simmer uncovered 10 to 15 mins, stirring occasionally, until sweet potatoes are tender and sauce has reduced somewhat. Serve over white rice.
NUTRITIONAL DATA (based on 6 servings): Per Serving: Calories 364 Fat (gm) 3.3 Sat. fat (gm) 0.7 Cholesterol (mg) 30 Sodium (mg) 238 Protein (gm) 17 Carbohydrate (gm) 67 % Calories from fat 8