Your Recipe

WW Chicken Fried Rice

Ingredient Amount Calories
Carrots, raw 84g 34kcal
Peas raw green 72.5g 59kcal
Chicken broiler, raw, meat only boneless breast 340.19g 408kcal
Egg white raw 120g 62kcal
Rice brown medium-grain cooked 380g 426kcal
Garlic 6g 9kcal
Onions, spring or scallions (includes tops and bulb), raw 52g 17kcal
Soy sauce made from soy and wheat (shoyu), low sodium 49.8g 28kcal

Recipe Tags:

Weight Watchers

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
cooking spray
4 large egg whites
1⁄2 cup scallion, chopped, green and white parts
2 medium garlic cloves, minced
12 ounces boneless skinless chicken breasts, cut into 1/2-inch cubes
1⁄2 cup carrot, diced
2 cups cooked brown rice, kept hot
1⁄2 cup frozen green pea, thawed
3 tablespoons low sodium soy sauce
DIRECTIONS
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.
Offheat, 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.

Nutrition Facts
Portion Size 184 g | ml
Amount Per Portion 174
728
kcal
kilojoules
% Daily Value *
Total Fat 2.2g 3%
Saturated Fat 0.4g 2%
Sodium 370mg 16%
Total Carbohydrate 20g 7%
Dietary Fiber 2.5g 9%
Sugar 1.7g
Protein 18g 36%
Vitamin D 0mcg 0%
Calcium 29mg 2%
Iron 1mg 6%
Potassium 403mg 9%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 130.928 mcg 15%
Thiamin [B1] 0.17 mg 14%
Riboflavin [B2] 0.248 mg 19%
Niacin [B3] 6.844 mg 43%
Pantothenic acid [B5] 1.232 mg 25%
Vitamin B6 0.626 mg 37%
Cobalamin [B12] 0.137 mcg 0%
Floate [B9] 28.179 mcg 0%
Vitamin C 7.601 mg 8%
Vitamin D 0 mcg 0%
Vitamin E 0.508 mg 3%
Vitamin K 27.564 mcg 23%
Betaine 7.313 mg 0%
Choline 54.715 mg 10%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 19.6 g 7%
Sugars 1.7 g 3%
Dietary fiber 2.5 g 9%
Carbohydrate 18.5 g 0%
Net carbs 17.8g
Aminoacids
Nutrient Amount DV
Alanine 1.078 g 0%
Arginine 1.226 g 0%
Aspartic acid 1.725 g 0%
Cysteine 0.225 g 0%
Glutamic acid 2.82 g 0%
Glycine 0.786 g 0%
Histidine 0.608 g 0%
Isoleucine 0.897 g 0%
Leucine 1.495 g 0%
Lysine 1.535 g 0%
Methionine 0.467 g 0%
Phenylalanine 0.795 g 0%
Proline 0.651 g 0%
Serine 0.8 g 0%
Threonine 0.806 g 0%
Tryptophan 0.213 g 0%
Tyrosine 0.638 g 0%
Valine 0.992 g 0%
Minerals
Nutrient Amount DV
Calcium 28.75 mg 2%
Copper 0.12 mg 13%
Fluoride 0.45 mcg 0%
Iron 1.04 mg 6%
Magnesium 59.32 mg 14%
Manganese 0.89 mg 39%
Phosphorus 209 mg 17%
Potassium 403.44 mg 9%
Selenium 17.39 mcg 32%
Sodium 369.8 mg 16%
Zinc 1.08 mg 10%
Other
Nutrient Amount DV
Water 142.2 g 0%
Ash 2.163 g 0%