Chicken with Fragrant Fried Rice and Walnuts

  • Yield: 4 servings
  • Prep: 10 mins
  • Cook: 15 mins

Ingredients

1/2cup California walnut halves
1/2teaspoon five spice powder
-- Vegetable oil spray
8ounces boneless, skinless chicken breasts, all visible fat removed, cut into ½-inch cubes
2medium ribs of bok choy, stems and leaves coarsely chopped (about 1¼ cups)
1cup snow peas, trimmed, cut into ½-inch pieces (about 3 ounces)
1/2medium red bell pepper, diced
2-- green onions, thinly sliced (green and white parts)
1-- (8-ounce) can pineapple chunks in their own juice, undrained
2cups cooked jasmine rice (cold rice preferred) (about 3/4 cup uncooked)
1/4cup light teriyaki sauce
1tablespoon light soy sauce (optional)

Instructions

  1. Heat a large nonstick skillet over medium heat. (Do not spray the skillet.) Dry-roast the walnuts for 4 to 5 minutes, stirring occasionally. Watch carefully so the walnuts do not burn. Transfer the walnuts to a small bowl. Stir in the five-spice powder.
  2. Remove the skillet from heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the chicken over medium-high heat for 4 to 5 minutes, or until no longer pink in the center, stirring constantly.
  3. Stir in the bok choy, snow peas, bell peppers, and green onions. Cook for 2 to 3 minutes, or until the vegetables are tender-crisp, stirring constantly.
  4. Stir in the pineapple with juice and the rice. Cook for 3 to 4 minutes, or until the rice is warmed through, stirring constantly.
  5. Stir in the teriyaki sauce. Cook for 1 minute. Stir in the walnuts.

Variations: You may substitute 8 ounces lean pork or beef, all visible fat removed, for the chicken; cook the meat in the same manner and for the same amount of time as the chicken.

Nutritional Info *per serving

  • Calories 370
  • Glycemic Load 4
  • Fat 11g
  • Saturated Fat 1g
  • Polyunsaturated Fat 6g
  • Monounsaturated Fat 3g
  • Cholesterol 50mg
  • Sodium 370mg
  • Potassium 450mg
  • Carbohydrate 42g
  • Fiber 4g
  • Sugars 10g
  • Protein 26g
  • Trans Fat 0g
  • Vitamin A 25%
  • Vitamin C 110%
  • Calcium 8%
  • Iron 15%
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