Chicken Fried Rice

Chinese fried rice is generally high in fat and low in protein and fibre. This low- GI version is loaded with chicken and colourful vegetables and won't leave you feeling hungry again soon after eating it.

1 1/2 cups chicken stock (low fat, low sodium)
3/4 cup brown rice
Pinch salt
1 tsp sesame oil
2 boneless skinless chicken breasts, chopped
1 cup sliced mushrooms
1green onions, chopped
2carrot, diced
1/2 cup sliced celery
1 cup cooked chickpeas
1/4 cup light soy sauce
2 cups bean sprouts

  1. In saucepan, bring 1 1/4 cups of the chicken stock, rice and salt to boil. Reduce heat to low, cover and cook for 25 minutes or until liquid is absorbed. Fluff with fork and set aside.
  2. In large non-stick skillet heat sesame oil over medium high heat and cook chicken and mushrooms for about 8 minutes or until chicken is no longer pink. Add green onions, carrot, celery, chickpeas and cooked rice. Cook, stirring for 2 minutes, to combine.
  3. Add remaining chicken stock and soy sauce and cook for 5 minutes. Add bean sprouts and toss to combine.

Makes 4 servings.