MealsOctober/November 2009

Gluten-Free, Dairy-Free Chicken Fried Rice


Cold cooked rice is the secret to delicious fried rice. Here’s a quick and flavorful way to use leftover rice. Pork loin, ham, tofu or shrimp, if tolerated, can be substituted for chicken.

1 pound boneless, skinless chicken breasts
or thighs
1 tablespoon vegetable oil
1 medium onion, chopped
2 carrots, sliced
1 cup frozen shelled peas or edamame
1 tablespoon fresh ginger, minced
3 cloves garlic, minced
4 cups cooked long-grain rice, cooled
cup gluten-free chicken or vegetable stock
2 green onions, chopped
1 cup sliced cremini mushrooms
1 teaspoon toasted sesame oil
teaspoon coarse salt
teaspoon Asian chili paste or hot pepper sauce, optional
2 cups bean sprouts
1 cup diced fresh pineapple or canned cubed pineapple, drained
- Fresh cilantro, optional

1. Cut chicken into -inch cubes.

2. In a wok, heat oil over high heat. Stir-fry chicken, onion and carrots until carrots are tender and chicken is no longer pink inside, about 6 to 8 minutes.

3. Add peas or edamame, ginger and garlic. Stir-fry over medium heat for 2 minutes.

4. Add rice, stock, green onions, mushrooms, sesame oil, salt and chili paste. Stir-fry until hot, about 5 minutes.

5. Stir in bean sprouts and pineapple and heat 1 to 2 minutes. Garnish with cilantro, if desired. Serve hot.

Each serving contains 474 calories, 8g total fat, 1g saturated fat, 0g trans fat, 65mg cholesterol, 584mg sodium, 67g carbohydrate, 5g fiber, 35g protein.

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