Chicken Broccoli "Fried" Rice (FTDI)
This is my healthy version of fried rice for those times when you are FTDI but you want some Chinese food flavors! Yummm!!!
Chicken Broccoli "Fried" Rice (FTDI)
MooMoo Jackson Style
Ingredients:
COOKED, diced, Boneless, Skinless Chicken Breasts (however many servings you want to make)
COOKED Brown Rice
Chopped Broccoli
Chopped Red Onion
Chopped Tomato
Minced Garlic
Bragg's Liquid Aminos (basically zero calorie soy sauce)
Chili Garlic Sauce
Garlic Powder
Pink Himalayan Sea Salt
Simply Asia Seasoning (found at Costco or Amazon)
Crushed Red Peppers
Chopped Green Onion (as garnish)
Instructions:
1. Decide how many portions you want to make this meal. I usually do 4 portions in my big skillet (seen in picture above) but if I use my Wok (which is bigger) then I'll do 6 portions (helpful for meal prep). Weigh out your COOKED chicken and your COOKED brown rice for the amount of portions you will make. Example: For me (woman) if I was doing 4 portions, I would use 24oz COOKED chicken breast and 8oz COOKED brown rice for this recipe, etc.
One Protein Portion: Women 4oz, Men 6oz.
One Carb portion: Women 2oz, Men 3oz.
2. In a large skillet or Wok sprayed with zero calorie non-stick cooking spray, sauté the chopped onion, tomato, garlic, and broccoli just until softened (but not mushy).
3. Add your portions of cooked chicken and cooked brown rice and stir it all together.
4. Season the "fried" rice with a liberal amount of Bragg's Liquid Aminos (as you would do with soy sauce). Sprinkle Garlic Powder, Pink Himalayan Salt, Simply Asia Seasoning, and Crushed Red Peppers to your own taste. Add some Chili Garlic Sauce if you like it hot (so good)!
5. "Fry" it all together until hot and fully combined.
Portion Info: However many portions you started with, separate this pan into that many equal parts.
Note: Tomatoes are not on the FTDI food list, however, salsa IS FTDI in moderation (check your Condiments and Drinks page). The tomato, onion, and garlic in this recipe are basically a rough chopped "pico de gallo." Whether we put salsa on top of our rice or chop it up inside our dish it's the same difference. If you chose not to use it that is fine too.
SEE PICS BELOW OF INGREDIENTS USED IN THIS RECIPE:
