Unfried Rice With Chicken And Carrots
|Ginger slices||3 (Unpeeled)|
|Garlic||3 Clove (15 gm)|
|Chicken broth||2 1⁄2 Cup (40 tbs) (Low Sodium/Regular)|
|Raw rice||1 Cup (16 tbs)|
|Reduced sodium soy sauce||2 Tablespoon|
|Sesame oil||1 Tablespoon (Oriental)|
|Rice vinegar||1 Tablespoon|
|Red pepper flakes||1⁄4 Teaspoon|
|Black pepper||1⁄4 Teaspoon|
|Cilantro sprigs||1⁄4 Cup (4 tbs) (Packed)|
|Skinless boneless chicken breast||3⁄4 Pound|
1 In a food processor, finely chop the ginger and garlic.
2 In a medium saucepan, bring 2 cups of the chicken broth to a boil over medium-high heat. Add the rice, reduce the heat to medium-low, cover and simmer until the rice is tender and all the liquid is absorbed, about 20 minutes.
3 Meanwhile, in a medium skillet, bring the remaining 1/2 cup broth to a boil. Add the ginger-garlic mixture, the soy sauce, sesame oil, vinegar, red pepper flakes and black pepper. Reduce the heat to low, cover and simmer while you prepare the remaining ingredients.
4 In a food processor, finely chop the scallions and the cilantro (if using). Thinly slice the carrots. Cut the chicken into bite-size pieces.
5 Return the broth to a boil over medium-high heat. Add the carrots and chicken. Let the broth return to a boil, then cover and cook until the chicken is cooked through, 1 to 2 minutes.
6 In a small bowl, beat the egg white. Stir the beaten egg white into the boiling broth. Then stir in the cooked rice, scallions and cilantro
Serving size: Complete recipe
Calories 1334 Calories from Fat 187
% Daily Value*
Total Fat 21 g32.6%
Saturated Fat 3.7 g18.4%
Trans Fat 0.1 g
Cholesterol 197.3 mg65.8%
Sodium 2883.3 mg120.1%
Total Carbohydrates 176 g58.6%
Dietary Fiber 6.5 g26%
Sugars 10.8 g
Protein 102 g203.8%
Vitamin A 427.8% Vitamin C 49.7%
Calcium 18.1% Iron 36.3%
*Based on a 2000 Calorie diet