Recipe by little_wing
Trying to accumulate some recipes that are high in fiber and protein but low in fat. This is actually just as good as regular fried rice. If you can't find fresh bean sprouts, just omit them because the ones in a can are sorta gross! Found that out the hard way!
Top Review by ScrumptiousWY
I have a near-identical recipe from Rick Gallop's website - www.gidiet.com (his "Living the GI Diet" book is a great source of many tasty healthy recipes). But I follow his suggestion of adding 1 cup canned chickpeas (garbanzos) -- this increases the fiber, lowering the GI even further, and makes it more filling and tasty!
- 1 1⁄2 cups low-sodium low-fat chicken broth
- 3⁄4 cup brown rice
- 1 pinch salt
- 1 teaspoon sesame oil
- 2 boneless skinless chicken breasts, chopped
- 1 cup sliced mushrooms
- 2 green onions, chopped
- 2 carrots, diced
- 3⁄4 cup sliced celery
- 1⁄4 cup light soy sauce
- 2 cups bean sprouts
Directions See How It's Made
- 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, 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.