Archive | skinless chicken breast RSS feed for this section

Chicken Fried Rice

21 Feb
Fried Rice

Fried Rice (Photo credit: chooyutshing)

Fried Rice is best made with left over rice

 

2 boneless skinless chicken breast, diced

1/4 cup vegetable oil, divided

2 large eggs

1/2 large red bell pepper, diced

1/2 large sweet onion, diced

1/2 cup frozen sweet green peas, thawed

3 cups cooked white or brown rice

1/4 cup soy sauce

1 tsp chili-garlic sauce

4 green onions, sliced

 

Heat 3 TBSP oil in a skillet over medium-high heat. Add chicken, cook until browned and well done on the inside. Remove from skillet and set aside. In a small skillet, heat 1 TBSP oil over medium high heat. Add eggs; cook 1 minute on each side. Remove from skillet; chop and set aside. In the same skillet the chicken was cooked in, add 2 TBSP oil and heat over medium-high. Add bell pepper and onions; stir constantly for 5 minutes. Add peas, and next 3 ingredients; stir-fry 4 minutes or until heated through out. Stir in eggs and sprinkle with green onions.

 

Serves 4

 

Advertisements

Grilled Chicken Salad

30 Jan

Marinate the chicken in the seasoned lemon juice, soy sauce, and garlic mixture for 2 hours; for flavorful, tender chicken.

 

5 TBSP fresh squeezed lemon juice

3 TBSP reduced-sodium soy sauce

2 cloves garlic, chopped

1/8 tsp black pepper

1 tsp dried basil

8 ounces boneless, skinless chicken breast

1 large red onion, cut into 1/8 inch slices

Light vegetable cooking spray

6 cups chopped lettuce

1 TBSp crumbled blue cheese

1 medium tomato, cored and diced

 

Dressing:

4 TBSP fresh lemon juice

4 TBSP balsamic vinegar

2 cloves garlic

2 tsp dried basil

 

Whisk together lemon juice, soy sauce, garlic, black pepper and basil in a bowl and set aside. Place chicken on a piece of plastic wrap and pound flat. Place chicken into marinade bowl and cover. Marinate for 30 minutes to 2 hours.

Preheat grill or broiler of oven. Place onion slices in a single layer on a baking sheet and spray lightly with vegetable oil; turn onions over and spray to coat. Remove chicken from marinade and place alongside the onions. Grill or broil for 5 minutes per side. Let chicken cool enough to handle the slice thinly. Spread lettuce on 4 plates, scatter  the onions and chicken on top. Sprinkle 3/4 tsp over each. Sprinkle tomatoes over cheese.

Combine the dressing ingredients in a blender and mix at low-speed until garlic is finely chopped. Serve with salad

 

Serves 4

 

176 calories per serving

3.2 grams fat

 

%d bloggers like this: