i had to share this recipe...i am eatting it right now for lunch and it is absolute YUMMO!!! i did alter it a bit and will reflect that in the recipe...
2 tsp soy sauce
1 tsp hot mustard (i didn't have this so i didn't use it)
1 tsp chili paste (i used a small sprinkle of chili powder)
1 tsp sesame oil
3 ounces boneless, skinless chicken breast (i used canned chicken breast)
salt & pepper
1/2 cup onion, finely chopped
1/4 chopped carrot (i didn't have this so i didn't use it)
1 clove garlic, minced
3/4 cup cooked brown rice
1/4 cup frozen peas (i didn't have this so i didn't use it)
2 large eggs whites (i used 3 egg whites to increase the lean protein)
In a small bowl, combine the soy sauce, mustard, chili paste, and sesame oil. Set aside.
Season the chicken with salt & pepper. Heat olive oil in a nonstick wok or skillet over medium-high heat. Scatter the chicken into the pan. Cook, stirring occasionally, until browned on all sides. Transfer to a plate and cover to keep warm.
Add the green onions, carrot, and garlic to the pan, adding more oil if needed. Cook, stirring frequently, for 2 to 3 minutes. Add the rice and peas. Cook for another 2 minutes, or until the mixture is hot. Create a well with the rice and veggies to expose the center of the pan. Add oil in the well. Add the egg whites. Cook for 1 or 2 minutes, scrambling the egg whites. Stir to mix the egg into the rice. When the egg is completely cooked, add the chicken back into the pan. Stir in the reserve soy sauce mixture. Cook, stirring, for about 1 minute. Serve immediately.
this recipe makes a BIG portion, i've cut it into two servings...each serving has:
216 calories - 4.8 g fat - 24.4 g carbs - 17.2 g protein
out for now