Chicken Fried Rice

Ingredients:

• Cooking Spray
• 4 large egg whites
• 1/2 cup scallions, chopped, green and white parts
• 2 garlic cloves, minced
• 12 oz. boneless, skinless chicken breasts, cut into 1/2-inch cubes
• 1/2 cup carrots, diced
• 2 cups cooked brown rice, regular or instant, kept hot
• 1/2 cup frozen peas, thawed
• 3 tbsp low-sodium soy sauce

Makes 6 Servings

1. Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes; remove from pan and set aside.
2. Offheat, recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; sauté 2 minutes. Add chicken and carrots; sauté until chicken is golden brown and cooked through, about 5 minutes.
3. Stir in reserved cooked egg whites, cooked brown rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Yields about 1 cup per serving.

WW POINTS VALUE: 4 pts.

Note: This recipe appears on www.weightwatchers.com. This is a classic Chinese dish that is on every Chinese menu and is a favorite. You can make this dish in 30 minutes or less so forget take out. You can also add other vegetables such as bell peppers, snow peas, broccoli and even mushrooms to make this dish more filling.