Chicken and Hoisin Fried Rice

My children rate this better than any restaurant fried rice they’ve had. Traditional fried rice is often made with lard or large amounts of oil, adding greatly to the fat and calories. This version calls for only a single tablespoon of vegetable oil; the hoisin sauce provides the flavor and moisture. Substitute cooked beef, pork, shrimp or firm tofu for the chicken and add other vegetables of your choice. I freeze remainders of this rice in small containers for the kids’ lunches.

RECIPE INSTRUCTIONS
1. Bring 1 1/4 cups of water to a boil in a saucepan. Stir in the rice. Cover, reduce the heat to low and cook for 12 minutes. Remove from the heat. Let stand, covered, for 10 minutes. Transfer to a bowl. Cool.

2. While the rice is cooking, preheat the barbecue or a non-stick grill pan to medium-high and spray with cooking oil. Cook the chicken for 6 minutes per side, or until cooked through and no longer pink in the center. Dice and set aside.

3. Whisk the stock, soy sauce and hoisin sauce in a small bowl. Set aside.

4. Cook the carrots in a pot of boiling water until tender-crisp, about 4 minutes. Drain.

5. Spray a non-stick wok or large skillet with cooking oil, add the vegetable oil and place over high heat. Add the red peppers, snow peas, garlic, ginger and carrots; cook for 2 minutes, stirring constantly. Add the cooled rice and cook, stirring, for 2 minutes longer. Stir in the stock mixture and the chicken. Cook for 1 minute longer, until heated through.

6. Serve immediately, garnished with green onions.

INGREDIENTS
1 cup long-grain rice
2 skinless boneless chicken breasts
1/3 cup chicken stock
3 Tbsp low-sodium soy sauce
3 Tbsp hoisin sauce
2/3 cup chopped carrots
1 Tbsp vegetable oil
1 cup diced red bell pepper
1 cup diced snow peas
1 1/2 tsp minced fresh garlic
1 tsp minced fresh ginger
2 green onions, chopped

NOTES
Nutritional Analysis per Serving

Calories 254
Protein 18 g
Fat 5.1 g
Saturated Fat 0.6 g
Carbohydrates 34 g
Cholesterol 33 mg
Sodium 500 mg
Fiber 3.1 g

Prep Time:10 minutes
Cook Time:20 minutes

Make Ahead: Prepare up to a day in advance and refrigerate. Reheat in a skillet over low heat until just warmed through.

Serves 4

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