Ingredients

The following ingredients have 4 Servings
  • 8 oz chicken breast (diced)
  • 1 medium onion (diced)
  • 1 medium zucchini (diced)
  • 1 ear corn (kernels removed)
  • 1 c green peas
  • 1/2 c edamame (shelled and cooked)
  • 2 c broccoli (cooked and cut into small florets)
  • 1 egg
  • 2 c leftover brown rice (preferably cold)
  • 1 tbs sesame oil
  • 2 tbs soy sauce (low sodium)
  • 1 tbs rice wine vinegar
  • 1 c scallions (minced)

Instruction

  • Heat a wok or large pan over medium-high heat and spray with non-stick spray.(Tip: Save the sesame oil calories to finish the dish vs. using them to cook the ingredients. You won't miss the calories and you won't notice a change in flavor.)
  • Saute chicken breast about 4 minutes per side. No need to move the chicken constantly - let it brown and gain flavor.
  • Once cooked, remove from pan and reserve.
  • In the same pan, add onion and zucchini; cook for 3-4 minutes.
  • Add corn kernels, peas, edamame and broccoli.
  • Stir fry for about 2 minutes to heat.
  • Move the veggies to the perimeter of the pan and in the middle, add the egg.
  • Using a wooden spoon, quickly stir the egg to scramble.
  • Add the reserved, cold brown rice, cooked chicken and sesame oil. Stir well to distribute the oil and spread the rice and veggies all over the pan.
  • Walk away from the pan and let the ingredients brown a bit.
  • After about 2 minutes, stir and let sit for another 2 minutes to brown.
  • Add soy sauce, rice vinegar and scallions. Stir well and serve.