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"Fried" Rice and Chicken

Healthier Classics

Use leftovers from the Hawaiian Huli Huli Chicken to make this quick and easy weeknight meal

Recipe Source: Deliciously Healthy Family Meals

Ingredients

1 Tbsp  vegetable oil

1 tsp  garlic, minced (about 2 cloves)

1 C  no-salt-added diced tomatoes, with juice drained

4 C  assorted vegetables (or a 1-lb bag frozen mixed vegetables) (Leftover Friendly)

2 C  cooked brown rice (Leftover Friendly)

1 C  cooked boneless, skinless chicken breast, diced (Leftover Friendly)

¼ C  sauce from Hawaiian Huli Huli Chicken

1 Tbsp  lite soy sauce

½ Tbsp  sesame oil

calories 407
Total fat 8 g
Saturated fat 1 g
Cholesterol 30 mg
Sodium 394 mg
Total fiber 11 g
Protein 22 g
Carbohydrates 66 g
Potassium 679 mg
Vitamin A 360%
Vitamin C 15%
Calcium 10%
Iron 20%
Percent Daily Values are based on a 2,000 calorie diet.

Directions

  • 1
    Heat oil in a large wok or sauté pan.

  • 2
    Add garlic, and cook over medium heat until soft, but not browned, about 1 minute.

  • 3
    Add tomatoes, and continue to cook until they become slightly dry, about 5 minutes.

  • 4
    Add vegetables, and cook until heated through, about 3–5 minutes.

  • 5
    Add rice and chicken.  Toss well, and cook until heated through, about 5–7 minutes.

  • 6
    Add soy sauce and sesame oil.  Toss to incorporate, and serve.

Note: Substitute cooking spray for vegetable oil and save calories and fat.

Leftover Friendly This recipe is best prepared with leftover cold rice. If you don’t have leftover cooked vegetables or chicken, see basic cooking instructions.

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