Chicken Fried Rice Low Gi Recipes

CHICKEN FRIED RICE

Steps:

• Beat eggs with a whisk in a small bowl and season with salt and pepper, to taste. Heat very little oil in a medium frying pan over medium heat and make an omelette using half the beaten eggs. Turn out onto a plate to cool (do not fold omelette). Repeat process with remaining beaten eggs. Place 1 omelette on top of the other, fold and coarsely chop. Set aside.
• In a medium bowl, toss chicken strips with the sesame oil and season with salt and pepper, to taste. Heat 3 tablespoons vegetable oil over high heat in large frying pan or wok and stir-fry the prepared chicken strips until lightly golden, about 2 to 3 minutes. Add the onion and garlic and stir-fry for 1 to 2 minutes or until onion has softened. Add 2 tablespoons more vegetable oil and when hot, stir in the cooked rice and green onions, tossing and mixing thoroughly until very hot. Sprinkle with soy sauce and mix evenly. Remove from heat and stir in chopped cooked egg. If desired, garnish with additional sliced green onions.

HEALTHY CHICKEN FRIED RICE (LOW G.I.)

Steps:

• 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.

CHICKEN FRIED RICE (LOW GI)

Steps:

• 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, chickpeas 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.