Healthier and Quick Take-Out Recipes
Both of these recipes required a lot of fine chopping of vegetables, which takes a little bit more time. This can be done in advance if time is a restraint. I purchased all the ingredients at an Asian market by my home in St. Paul except for the ground turkey. It is a relatively cheap recipe. The thing I liked about the Fried Rice recipe is that it adds a lot more vegetables to the meal, which I think makes it more complete. The only complaint I had, is that the flavor was a little bland, so I added some Siracha hot sauce to the mix and gave it the perfect kick!
Chef Meg's Better than Takeout Chicken Fried Rice
The original version of this Chinese favorite has 542 calories and 13 grams of fat, plus half a day's worth of sodium. Chef Meg's version is much healthier, packed with veggies, and ready in less time than it would take you to order takeout!
Minutes to Prepare: 10 Minutes to Cook: 30 Number of Servings: 4
12 ounces boneless chicken breast, diced into 1/2 inch cubes1 cup sliced mushrooms1 small onion, sliced into thin strips1 cup shredded carrots1 cup chopped broccoli 1 garlic clove, chopped1 teaspoon ginger, chopped 1 tablespoon chili garlic sauce2 cups cooked brown rice1/2 cup egg whites (or 4 egg whites or 3 whole eggs)
Mix the garlic sauce with 1/4 cup water and set aside. Heat a wok or large sauté pan over medium heat, then remove from heat just to coat with nonstick cooking spray. Add chicken, heat until cooked, about 5 minutes. Place the cooked chicken in a large bowl and set aside.Add the onions, mushrooms, and carrots to the pan or wok, turn the heat to high, and cook for 2 minutes. Add the broccoli, garlic, and ginger, and cook for additional 2 minutes. Add the garlic sauce and water to the vegetables, stir to combine, and remove from heat. Pour the vegetables and sauce on top of the chicken and set aside. Spray the pan once more with nonstick cooking spray, and add egg whites. Cook over high heat, stirring constantly, until eggs have almost set. Add the rice, stir to combine, then add the chicken and vegetables. Cook another two minutes, until the eggs have fully cooked.
· Calories: 171.7
· Total Fat: 1.5 g
· Cholesterol: 49.3 mg
· Sodium: 134.9 mg
· Total Carbs: 13.5 g
· Dietary Fiber: 2.5 g
· Protein: 25.5 g
Pot Stickers (steamed wontons)
Minutes to Prepare: 10 Minutes to Cook: 10 Number of Servings: 4
* 12 Wonton wrappers (3-1/2" square) * Ground turkey, 5 oz * Carrots, raw, .5 cup, grated * Onions, raw, .5 cup, chopped * Celery, raw, .5 cup, diced*Soy Sauce, 1 tsp
Mix ingredients and saute until meat is cooked. Place a small amount (about 1 tbsp) in the center of each wrapper. Pinch edges. Steam until wrappers are cooked.
· Servings Per Recipe: 4
· Amount Per Serving
· Calories: 183.1
· Total Fat: 5.9 g
· Cholesterol: 44.2 mg
· Sodium: 279.2 mg
· Total Carbs: 17.6 g
· Dietary Fiber: 1.4 g
· Protein: 14.2 g