Chinese Chicken Fried Rice
chicken, chinese, low-cal, poultry
2/3 cup egg substitute
1/2 teaspoon dark sesame oil
1/4 teaspoon salt
1 vegetable cooking spray
2 teaspoon vegetable oil -- divided
1/2 lb skinned boned chicken
1 breasts -- cut into strips
2 teaspoon minced peeled gingerroot
1 clove garlic -- minced
1 cup slivered onion
2 oz lean lower-salt cooked ham
1 cut into julienne strips
3 cup cooked long-grain rice
1 cup frozen green peas -- thawed
2 tablespoon low-sodium soy sauce
2 tablespoon dry sherry
1/4 teaspoon salt
1 cup loosely packed romaine
1 lettuce -- thinly sliced
1/2 cup sliced green onions
Combine first 3 ingredients in a bowl; stir well, and set aside.
Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add egg mixture; cook 1-1/2 minutes or until set, stirring constantly. Remove egg from skillet; set aside.
Wipe skillet with a paper towel. Heat 1 teaspoon vegetable oil in skillet over high heat. Add chicken; saute 2 minutes or until done. Remove from skillet; set aside, and keep warm. Heat remaining 1 teaspoon vegetable oil in skillet over medium-high heat. Add gingerroot and garlic; saute 10 seconds. Add onion and ham; saute 1 minute. Add rice; saute 2 minutes. Add peas; saute 1 minute.
Return egg mixture and chicken to pan. Add soy sauce and next 2 ingredients; cook an additional 30 seconds. Remove from heat; stir in lettuce and green onions. Yield: 6 servings (serving size: 1 cup).
Serving Ideas : Serve immediately.
Recipe By : Cooking Light, Sept 1994, page 100
Yield: 6 servings