Chicken Fried Rice

Chicken Fried Rice

4 large egg whites
1/2 cup chopped scallions (both green and white parts)
2 medium garlic cloves, minced
12 oz uncooked chicken breast, cut into 1/2 inch cubes
1/2 cup carrots, diced
2 cups cooked brown rice, warm (not cold out of fridge)
1/2 cup frozen green peas, thawed
3 tbsp low-sodium soy sauce

Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes; remove from pan and set aside.

Recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; sauté 2 minutes. Add chicken and carrots; sauté until chicken is golden brown and cooked through, about 5 minutes.

Stir in reserved cooked egg whites, cooked brown rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Yields about 1 cup per serving.

Makes 6 servings. 3 pts a serving.

filling foods: egg whites, scallions, chicken breast, carrots, brown rice, peas

Chicken Teriyaki with Broccoli

Chicken Teriyaki with Broccoli

	2 medium garlic cloves, minced
	1 pound uncooked boneless, skinless chicken breast, cut into 1-inch cubes
	4 medium scallions, chopped (green and white parts)
	1/2 cups fat-free chicken broth
	2 Tbsp teriyaki sauce
	2 cups cooked brown rice, regular or instant, kept hot
	4 cups broccoli, fresh, florets, steamed

(filling foods: chicken, scallions, chicken broth, brown rice, broccoli)

Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. When hot, add garlic; cook, stirring, about 1 minute. Add chicken; cook until golden brown on all sides, stirring often, about 5 minutes.

Add scallions; cook until soft, stirring, about 2 minutes. Add broth and teriyaki sauce; simmer until chicken is cooked through and sauce reduces slightly, about 5 minutes.

Spoon 1/2 cup of cooked rice into each of 4 shallow bowls; spoon about 1 cup of chicken mixture and 1/2 cup of broccoli over each serving.

4 servings. 5 points a serving (including the rice)

I added steamed carrots on the side.

My kids ate this so well. I couldn't believe it. Bryan ate almost as much chicken as I did. I think that I only had a little more than 1/2 cup chicken on mine, not the full cup it calls for.

Chicken Cordon Bleu

POINTS Value: 7 Servings: 4 Preparation Time: 15 min Cooking Time: 40 min Level of Difficulty: Moderate

Ingredients

	4 spray(s) cooking spray, or enough to coat chicken
	1 pound(s) uncooked boneless, skinless chicken breast, four 4-oz pieces
	3 oz Boar's Head Smoked Ham, or other brand, four 3/4 oz slices
	3 oz low-fat Swiss cheese, four 3/4-oz slices
	1/4 cup(s) all-purpose flour
	1/4 cup(s) honey mustard
	1/2 cup(s) seasoned bread crumbs, Italian-style

Instructions

• Preheat oven to 400°F. Coat a baking sheet with olive oil cooking spray.
  
  
• Place chicken breasts between two pieces of plastic wrap and pound to 1/4-inch thickness; remove plastic wrap. Arrange 1 slice of ham and 1 slice of cheese on each chicken breast.
  
  
• Starting from shorter end of chicken, roll up breast into a tight pinwheel. Tuck in ends. Secure with toothpicks.
  
  
• Place flour, honey mustard and bread crumbs in 3 separate shallow bowls. Add chicken to flour; turn to coat. Transfer chicken to honey mustard; turn to coat. Place chicken in bread crumbs; turn to coat.
  
  
• Transfer chicken to prepared baking sheet and coat with cooking spray. Bake until chicken is golden brown and cooked through, about 40 minutes. Remove toothpicks and serve.