Takeout Fake Out
Serving Size: 1/4th of recipe (about 1 3/4 cups)
Calories: 288
Fat: 6.5g
Sat Fat: 1g
Sodium: 579mg
Carbs: 24g
Fiber: 6g
Sugars: 11.5g
Protein: 32.5g
PointsPlus® value 7*
Forget that drawerful of restaurant menus -- it's time to make fried rice with chicken, right in your own kitchen. Okay, it's neither fried nor rice, but boy, does it ROCK.
Prep: 20 minutes
Cook: 40 minutes
Ingredients:
1 lb. raw boneless skinless chicken breast, pounded to an even thickness
2 tsp. salt-free seasoning mix (like Mrs. Dash Original)
5 cups roughly chopped cauliflower (about 1 medium head)
1/3 cup egg whites or fat-free liquid egg substitute
2 cups frozen peas and carrots
1 cup chopped onion
1 tbsp. sesame oil
1 tsp. chopped garlic
1/4 cup thick teriyaki marinade or sauce
Directions:
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
Season chicken with salt-free seasoning, and lay on the baking sheet.
Bake until chicken is cooked through, about 20 minutes.
Meanwhile, working in batches, pulse cauliflower in a food processor or blender until reduced to small rice-like pieces.
Chop cooked chicken into bite-sized pieces. Place in a large bowl, and cover to keep warm.
Bring an extra-large skillet sprayed with nonstick spray to medium heat. Scramble egg whites/substitute until fully cooked, about 3 minutes, using a spatula to break it up into bite-sized pieces. Transfer to the large bowl of chicken, and re-cover to keep warm.
Remove skillet from heat; clean, if needed. Re-spray, and bring to medium-high heat. Add frozen peas and carrots and 2 tbsp. water. Cover and cook for 3 minutes, or until thawed.
Add cauliflower, onion, sesame oil, and garlic to the skillet. Cook and stir until veggies have mostly softened, 6 - 8 minutes.
Add scrambled egg whites/substitute, chicken, and teriyaki marinade/sauce. Cook and stir until hot and well mixed, about 2 minutes.
MAKES 4 SERVINGS