Chicken Fried Rice

• 分量: 6 servings
• 調理時間: 10 minutes
• 総時間: 40 minutes

材料

5 tbsp. neutral oil, divided

3 chicken breasts (about 1 1/2 lb.)

Kosher salt

Freshly ground black pepper

1 medium onion, chopped

2 carrots, peeled and diced

3 cloves garlic, minced

1 tbsp. freshly minced ginger

4 c. cooked white rice (preferably leftover)

3/4 c. frozen peas

3 large eggs, beaten

3 tbsp. low-sodium soy sauce

2 green onions, thinly sliced

手順

Preheat oven to 350°, rack in the middle position.

In a medium skillet over medium heat, heat 2 tablespoons neutral oil. Season chicken with salt and pepper on both sides, then add to skillet. Cook until golden on both sides, 8 minutes per side.

Transfer pan to oven and bake until cooked through, 6-8 minutes longer. Remove from skillet and let rest 5 minutes, then cut into bite-sized pieces.

To the same skillet, heat 2 tablespoons oil. Add onion and carrots and cook until soft, 5 minutes, Add garlic and ginger and cook until fragrant, 1 minute more. Stir in rice and peas and cook until warmed through, 2 minutes.

Push rice to one side of skillet and add remaining tablespoon oil to other side. Add egg and stir until almost fully cooked, then fold eggs into rice. Add chicken back to skillet with soy sauce and green onions and stir to combine.

栄養

• カロリー: 476
• 脂肪総量: 17 g
• 飽和脂肪: 2 g
• トランス脂肪: 0 g
• コレステロール: 176 mg
• ナトリウム: 802 mg
• 炭水化物総量: 41 g
• 食物繊維: 2 g
• 糖質総量: 3 g
• タンパク質: 34 g