East meets West in this delicious and healthful “southern-style stir fry” that uses pre-cooked chicken, fresh vegetables and rice, all quick-cooked together in the same pan for an easy, fat- and cholesterol-reduced entrée that presents beautifully, tastes great and cooks fast.

This recipe is heart healthy.

Ingredients

• 1 Tbsp grapeseed oil
• 1 cup, dry short-grain rice
• 9 oz water
• ¼ cup carrots, diced
• ¼ cup onions, diced
• ¼ cup broccoli florets
• ¼ cup cooked snow peas
• 2 cooked egg whites chopped
• 2 four-ounce chicken breasts, cooked and pulled
• 1/3 cup mirin
• ¼ cup good quality BBQ sauce (gluten free)

Preparation

1. To make sticky rice, submerge and wash rice in cold water 3 times, straining between washings.
2. Let rice sit in a small amount of water for at least 20 minutes, water should be clear. If water appears cloudy, strain and submerge again with fresh water. For best results, cook in a rice cooker – or cook in saucepan with 9 oz water.
3. Remove rice from cooker and chill completely in the refrigerator. Break apart thoroughly before adding to stir fry. Chilled rice ensures that the rice mixes thoroughly with the vegetables and that the rice does not end up overcooked as part of the stir fry.
4. In a wok with grapeseed oil over high heat, slowly add (in order) carrots, onions, broccoli and peas. Sauté until soft.
5. Add egg and chicken. Continue cooking until chicken is warm, about 5 minutes.
6. Mix in rice, mirin and BBQ sauce. Cook 3 minutes, or until sauce is warm.

Nutrition Information Per Serving

Recipe Yields 2 Servings
Calories: 452
Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 66 mg
Sodium: 420 mg
Carbohydrates: 49 g
Fiber: 3 g
Protein: 35 g