Chicken Rice Stir-Fry

  • Yield: 4 to 6 servings


2large egg whites
2tablespoons dry sherry
1tablespoon cornstarch
Salt and pepper to taste
1 1/2pounds skinless, boneless chicken breasts, cut into strips
1teaspoon ground ginger
1teaspoon minced garlic
6 green onions, cut into 1/2-inch lengths
3cups peeled carrot strips
1 1/2cups rice
3cups canned fat-free chicken broth
2tablespoons reduced-sodium soy sauce
3cups broccoli florets


  1. In a medium bowl, beat egg whites, sherry, cornstarch and salt and pepper until smooth. Add chicken and stir to coat.
  2. In a large skillet coated with nonstick cooking spray, heat ginger and garlic over medium heat, add chicken, and stir-fry until lightly browned, 5 to 8 minutes. Transfer chicken to a plate and set aside. Add green onions, carrots, rice, chicken broth and soy sauce to skillet. Cover, reduce heat to low, and simmer 10 minutes. Return chicken to skillet, add broccoli, cover and simmer until rice is tender and chicken is done 15 to 20 minutes longer.

Nutritional Info *per serving

  • Calories 395
  • Fat 3.6g
  • Saturated Fat 1g
  • Cholesterol 69mg
  • Sodium 596mg
  • Carbohydrate 53g
  • Protein 33.9g