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Chicken Brown "Fried" Rice

 
One serving costs about $2.94 One serving costs about $2.94

$2.94 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

5 gluten-free,dairy-free,gluten free,dairy free lunch,main course,main dish,dinner
spoonacular Score:83%

Spoonacular Score: 83%

 

Chicken Brown "Fried" Rice is a gluten free and dairy free main course. For $2.14 per serving, this recipe covers 37% of your daily requirements of vitamins and minerals. One serving contains 571 calories, 34g of protein, and 13g of fat. If you have reduced sodium soy sauce, garlic cloves, chicken breast, and a few other ingredients on hand, you can make it. To use up the olive oil you could follow this main course with the Sauteed Banana, Granolan and Yogurt Parfait as a dessert. 1 person were impressed by this recipe. From preparation to the plate, this recipe takes around 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 80%. This score is good. Try Brown Fried Rice with Chicken and Vegetables, Stir Fried Quinoa, Brown Rice and Chicken Breast, and Fried Brown Rice for similar recipes.

Ingredients

Servings:
2 cups
2 cups brown rice
brown rice
2 small
2 small carrots
carrots
4
4  cooked diced chicken breast
cooked diced chicken breast
3
3  eggs
eggs
5
5  garlic cloves
garlic cloves
2 Tbsps
2 Tbsps olive oil
olive oil
10 oz
10 oz frozen peas
frozen peas
1.5 cups
1.5 cups fresh pineapple
fresh pineapple
0.75 cups
0.75 cups reduced sodium soy sauce
reduced sodium soy sauce
2 cups brown rice
2 cups
brown rice
2 small carrots
2 small
carrots
4  cooked diced chicken breast
4
cooked diced chicken breast
3  eggs
3
eggs
5  garlic cloves
5
garlic cloves
2 Tbsps olive oil
2 Tbsps
olive oil
10 oz frozen peas
10 oz
frozen peas
1.5 cups fresh pineapple
1.5 cups
fresh pineapple
0.75 cups reduced sodium soy sauce
0.75 cups
reduced sodium soy sauce

Equipment

frying pan
frying pan
frying pan
frying pan


Instructions

  1. Cook the rice according to the package directions, drain and set aside.
  2. In a large saute pan, over medium heat, add the olive oil. *If you need to cook the chicken, dice it up and toss in now. Cook for just a few minutes before continuing with the recipe* Add in the garlic and carrots and cook until the carrots are softened.
  3. Crack the eggs into the pan and mix in with the veg. Once the egg is cooked through, add in the diced chicken. Allow the chicken to warm through a bit.
  4. Stir in the cooked rice and pineapple. Add in the soy sauce and peas. Cook until all the ingredients are warmed through, about 5-8 minutes.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $3.22
Ingredient
2 cups brown rice
2 smalls carrots
4 cooked diced chicken breast
3 eggs
5 garlic cloves
2 Tbsps olive oil
10 ounces frozen peas
1.5 cups fresh pineapple
¾ cups reduced sodium soy sauce
Price
$1.22
$0.18
$8.02
$0.72
$0.33
$0.33
$2.51
$0.82
$1.94
$16.08

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • When buying canned fruit, buy fruit packed in fruit juice and check the label to avoid added sugar. The fruit is sweet enough, it doesn't need any help!

  • Frozen (and potentially even canned) fruit and vegetables contain as much?if not more?vitamins than fresh versions that have been sitting around the supermarket too long. So don't hesitate to buy canned or frozen goods if your budget or the season doesn't allow for fresh!

  • Many people will tell you to remove the skin on your chicken to cut down on fat. This is true, but if you like the taste, leave it on! You're only gaining a little fat for a lot of flavor. Plus, a little over half of the fat in chicken skin is monounsatured fat (that's a heart-healthy kind) and the notion that saturated fat is unhealthy is being questioned too. So in our opinion: dig in, skin and all!

  • get more health tips

Price Tips

  • If you find meat (especially grassfed and/or organic meat!) on sale, stock up and freeze it. Ground meat will stay good 3-4 months, while steaks, chops, etc., will be fine for at least 4 months.

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • If you normally rinse your chicken?stop! You could be spreading bacteria around your kitchen and it isn't really necessary.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • get more cooking tips

Green Tips

  • Choose pasture-raised chicken if it is available. If it is not at your supermarket, visit a farmers' market and ask around.

Disclaimer

Nutritional Information

Quickview
672 Calories
53g Protein
15g Total Fat
78g Carbs
52% Health Score
Limit These
Calories
672
34%

Fat
15g
23%

  Saturated Fat
3g
19%

Carbohydrates
78g
26%

  Sugar
9g
11%

Cholesterol
213mg
71%

Sodium
1542mg
67%

Get Enough Of These
Protein
53g
106%

Manganese
3mg
191%

Vitamin B3
25mg
125%

Vitamin B6
2mg
103%

Selenium
67µg
97%

Vitamin A
4000IU
80%

Phosphorus
751mg
75%

Vitamin C
50mg
61%

Magnesium
199mg
50%

Vitamin B5
4mg
45%

Vitamin B1
0.67mg
45%

Potassium
1246mg
36%

Vitamin B2
0.49mg
29%

Fiber
7g
28%

Zinc
3mg
26%

Copper
0.49mg
25%

Iron
4mg
24%

Folate
90µg
23%

Vitamin K
20µg
20%

Vitamin E
1mg
11%

Vitamin B12
0.6µg
10%

Calcium
88mg
9%

Vitamin D
0.71µg
5%

covered percent of daily need

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