Veggie-Packed Chicken Fried Rice

This better-than-takeout main dish cuts the grease and loads up on fresh vegetables. Get your kids involved by letting them choose which vegetables they want to include.

INGRIDIENT

9 teaspoons vegetable oil, divided

1 red bell pepper, cut into strips

½ medium onion, sliced

1 (6 ounce) skinless, boneless chicken breast half, cut into cubes

2 cups chopped zucchini

2 cups chopped carrots

1 cup chopped cabbage

1 cup chopped sugar snap peas

⅓ cup low-sodium chicken or vegetable broth

1 ½ tablespoons minced garlic

1 tablespoon minced fresh ginger

2 cups cooked short-grain brown rice

2 tablespoons low-sodium soy sauce

2 teaspoons sesame oil

¼ cup sliced green onions

½ teaspoon salt

DIRECTION

Step: 1

Heat 2 teaspoons vegetable oil in a large lidded skillet or wok over medium-high heat until it shimmers. Add pepper and onion and cook, stirring occasionally, until crisp-tender, about 5 minutes. Transfer to a bowl.

Step: 2

Add another 2 teaspoons oil to skillet and heat until it shimmers. Add chicken and cook, stirring occasionally, until no longer pink, about 5 minutes. Transfer to bowl with vegetables. (If you are starting with precooked chicken, you can skip this step.)

Step: 3

Add another 2 teaspoons oil and heat until it shimmers. Add chopped zucchini, carrots, cabbage, and sugar snap peas; cook, stirring occasionally, 2 minutes. Add broth and cook, covered, until vegetables are crisp-tender, about 3 minutes more. Transfer to bowl.

Step: 4

Add remaining 3 teaspoons oil to skillet and heat until it shimmers. Add garlic and ginger and cook, stirring, 15 seconds. Add rice (and precooked chicken, if using) and cook, breaking up clumps and stirring occasionally, 2 minutes. Add bowl contents, soy sauce, sesame oil, green onions, and salt. Cook, stirring and tossing, until well mixed and heated through, about 5 minutes more.

NUTRITION FACT

Per Serving: 360 calories; protein 16.3g; carbohydrates 41.8g; fat 14.4g; cholesterol 25mg; sodium 652.2mg.

To much possesion yourself can lead to overeating , 2.00 AM snacking, and mindless eating and it’s for this mind that Riner encourages people to indulge in “fun” foods every once in a while.

Avoidance on 2.00 AM snacking and got eat , it is much necessary to include some fun foods (or what one may perceive as off limits ). It means , if we always order the healthiest thing on the menu but come home and graze on chips, perhaps we really will the burger and should have just enjoyed it in the first place."

Because it comes to dinner , much eat or eating too much of the wrong item of food can lead to bad habit on sleeping. On the other side, a daylight food that is less than satiating not make leave you wanting more and resulting in reaching for an unhealthy late-night side dish even closer to bedtime .

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