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Glycemic Index Forum / Sugar Busters Forum _ Main Dishes _ Low Gi Chicken Fried Rice

Posted by: molly Dec 23 2008, 04:45 PM

Chicken Fried Rice
This is a low- GI version that is loaded with chicken and colorful vegetables and won't leave you feeling hungry again soon after eating it. The addition of garbanzo beans adds great fiber as well as taste.

2 cups chicken stock (I use low fat, low sodium)
1/2 cup brown rice
Pinch salt
1 tsp sesame oil
2 boneless skinless chicken breasts, chopped
8 oz sliced mushrooms
1 green onion, chopped
1 carrot, diced
2 sticks sliced celery
1/2 cup cooked chickpeas
1/4 cup light soy sauce
8 oz bean sprouts

In saucepan, bring 1 1/2 cups of the chicken stock, rice and salt to boil. Reduce heat to low, cover and cook for 25 minutes or until liquid is absorbed. Fluff with fork and set aside.

In large non-stick skillet heat sesame oil over medium high heat and cook chicken and mushrooms for about 8 minutes or until chicken is no longer pink.

Add green onions, carrot, celery, chickpeas and cooked rice. Cook, stirring for 2 minutes, to combine.
Add remaining chicken stock and soy sauce and cook for 5 minutes. Add bean sprouts and toss to combine.

Makes 4 servings.

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