Prep 10 mins
Cook 30 mins
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!
- 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
- 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.
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!
This was very good and easy to make. I followed the recipe as written other then I didn't add the bean sprouts and celery. My kids really enjoyed it and ate it up. It was different for fried rice but different in a good way.
Very tasty. Had some homemade chicken broth in the freezer, so used that. Subbed in green beans, black olives and broccoli for the green onions and celery. Will definitely make again.