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.
- 354.88 ml low-sodium low-fat chicken broth
- 177.44 ml basmati rice or 177.44 ml brown rice
- 0.25 ml salt
- 4.92 ml sesame oil
- 2 boneless skinless chicken breasts, chopped
- 236.59 ml sliced mushrooms
- 1 green onion, chopped
- 2 carrots, diced
- 118.29 ml celery, sliced
- 236.59 ml chickpeas, cooked
- 59.14 ml light soy sauce
- 473.18 ml bean sprouts
- 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.