Hands down, I made the best fried rice ever last night! The best part... it is clean and healthy!
No butter or oil, and I used brown rice and turkey bacon. I paired the Delicious rice with orange chicken and steamed broccolette.
I used a nice blend of vegetables cooked in a skillet sprayed with cooking spray and a couple teaspoons of water. I seasoned it with granulated garlic and Bragg liquid amino acids (in place of soy sauce) to season the vegetable mixture of: celery, carrots, peas, red bell peppers and onions. The rice was a 15 minute quick cook brown basmati rice from Trader Joes.
Nitrate/nitrite-free turkey bacon adds a super smokey flavor to the rice. You can find it at Trader Joes.
Cut up 3 chicken breasts and marinate in the juice of half an orange, a teaspoon of orange zest, and 1/2 packet of truvia.
The big bowl of food was first layered with half a cup of organic spinach, then topped with 1c. of the rice, 5 broccolettes, and 4oz. of chicken sprinkled with zest and crushed red pepper.
I made enough rice for the 3 of us last night and there are 2c. left for my husband and I today. The nutritional breakdown is for one bowl of food as pictured above.
The Nutrients:
Calories: 403
Fat: 4g
Carbs: 53g
Fiber: 8g
Protein: 40g
To make the rice, first cook your brown rice and set aside. In a skillet sprayed with cooking spray, add 1/4c. onions, 1/4c. celery, 1/4c. carrots, 2oz. bell pepper (or 1/2c). Let cook for 5-10 minutes, then add 3/4c. peas and 3 slices of cooked, diced turkey bacon. Cook for a couple minutes, and season with a couple tablespoons of Bragg Amino Acids, and garlic. Then add 2.5c. cooked brown rice and 1c. egg whites. Cook for 5-10 minutes.
To make the chicken, I used organic frozen chicken breasts and let them thaw half way. They are easier to cut into pieces if not completely defrosted. Cut them into cubes size pieces and marinate in the juice of half an orange, 1tsp. zest, and 1/2 packet of truvia. Spray a skillet with cooking spray and pour the entire mixture into the pan. Turning occasionally, the chicken takes about 5-8 minutes to cook. I cut a piece in half to make sure it is white in the middle:).
So simple and unbelievably delicious!!! Why would you could fried rice any other way and add unnecessary calories to your diet that you don't need?
Love2LiveFit... in the FitFoodKitchen
