Chicken Fried Rice THM E

familyfarmhouse.blogspot.com

Vickie Parrish Willis

A yummy E dish for my THM friends out there...

1 ½ to 2 cups brown rice, cooked

3 chicken breast, diced and cooked

1 small carrot, shredded or grated (like cheese)

1 cup peas

¼ cup onion diced/minced

1 cup egg whites or egg beaters, scrambled

1 Tbls sesame oil (you could use veg broth, FF chick broth or water)

1 tsp salt (or to taste)

1 tsp onion powder

1 tsp garlic powder

½ tsp black pepper

⅛ tsp cayanne pepper

½ cup liquid aminos (or to taste)

I use either my pressure cooker or the Alton Brown method for cooking the brown rice - I just place my chicken breasts right on top of the rice to cook. **I have to add - I do not use the butter he recommends in the recipe and it turns out just fine** Once the rice and chicken are done cooking I chop the meat into very small chunks and set aside with the rice. Meanwhile I've lightly sautee all the vegetables and spices in a pan with sesame oil (if things get too dry - you can add a Tbls of water and turn the burner down) and scrambled the egg whites/beaters. I transfer these to the large pan or bowl with the chicken and rice and mix, mix, and keep mixing while adding the aminos to your taste (we love aminos and add - a half cup might be too much for some). I use either my pressure cooker or the Alton Brown method for cooking the brown rice - I just place my chicken breasts right on top of the rice to cook. **I have to add - I do not use the butter he recommends in the recipe and it turns out just fine** Once the rice and chicken are done cooking I chop the meat into very small chunks and set aside with the rice. Meanwhile I've lightly sautee all the vegetables and spices in a pan with sesame oil (if things get too dry - you can add a Tbls of water and turn the burner down) and scrambled the egg whites/beaters. I transfer these to the large pan or bowl with the chicken and rice and mix, mix, and keep mixing while adding the aminos to your taste (we love aminos and add - a half cup might be too much for some).

note: NOTE: The above mixture was made with the frozen peas/carrots mix because it's what I had on hand, but I like using the fresh grated carrot much better.

I usually have one(ish) healthy cup(s) of this with a salad on the side.

Directions at familyfarmhouse.blogspot.com

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