EWWK: Chicken Fried Rice


1 tablespoon plus 1 teaspoon canola oil, divided
2 eggs, slightly beaten
24 ounces (2 bags) frozen stir fry vegetables
1 ½ cup shredded cabbage (about ½ a bag of coleslaw mix)
3 cups cooked brown rice
2 teaspoons minced garlic
2 teaspoons minced ginger
2 cups cooked chicken
4 tablespoons reduced-sodium soy sauce; divided use
2 tablespoons rice vinegar; divided use
3 teaspoons sesame oil; divided use
Hot sauce to taste.
Sliced Scallions (optional garnish)


Heat one teaspoon oil in a large nonstick skillet or wok over medium-high heat. Add in the eggs, swirling to distribute evenly over the bottom. Cook for about 1 minute, or until set. Using a spoon, break the egg into small pieces. Transfer pieces to a plate. Wipe the skillet clean and add the remaining oil, once the pan is hot, add the vegetables and cabbage; cook until the vegetables are crisp-tender stirring frequently (about 4 minutes). Meanwhile, heat the leftover rice until warm and place in a serving dish (keep warm). Add garlic and ginger, to the veggies; stir to combine.

Add the eggs, chicken, soy sauce, rice vinegar and sesame oil to the vegetables and combine, until warm throughout.

Pour the vegetable mixture into the serving dish over the rice and serve with hot sauce and scallions.

Yield: 6 servings (serving size: 1 ½ cups)
Nutrition Breakdown: Calories 320, Fat 9g, Cholesterol 100mg, Sodium 500mg, Carbohydrate 38g, Fiber 5g, Protein 18g.
Diabetes Exchanges: 3 Vegetables, 1 ½ Starches, 2 Lean Meats, 1 Fat