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    You are in: Home / Recipes / Chicken Fried Rice (Low Gi) Recipe
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    Chicken Fried Rice (Low Gi)

    1/1 Photo of Chicken Fried Rice (Low Gi)

    Total Time:

    Prep Time:

    Cook Time:

    35 mins

    5 mins

    30 mins

    Canuck Mum's Note:

    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.

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      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.
    2. 2
      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.
    3. 3
      Add remaining chicken stock and soy sauce and cook for 5 minutes. Add bean sprouts and toss to combine.

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    Ratings & Reviews:

    • on January 20, 2012

      55

      This is going to become a regular in our house. The husband and I both loved it. I was afraid the soy sauce and broth added at the end looked a bit soupy, but it was fine. My advice: Have faith in the recipe and cook for the full five minutes. Everything will be fine! Thanks for sharing this one. :)

      person found this review Helpful. Was this review helpful to you? Yes | No

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    Nutritional Facts for Chicken Fried Rice (Low Gi)

    Serving Size: 1 (289 g)

    Servings Per Recipe: 4

    Amount Per Serving
    % Daily Value
    Calories 323.1
     
    Calories from Fat 41
    12%
    Total Fat 4.6 g
    7%
    Saturated Fat 0.8 g
    4%
    Cholesterol 37.7 mg
    12%
    Sodium 1350.3 mg
    56%
    Total Carbohydrate 48.6 g
    16%
    Dietary Fiber 6.2 g
    25%
    Sugars 4.8 g
    19%
    Protein 22.7 g
    45%

    The following items or measurements are not included:

    low-sodium low-fat chicken broth

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