September 18, 2013, 12:00AM PT in Fitnovatives Blog |
Chain Restaurant Favorites Get a Healthy Makeover: P.F. Changs Chicken Fried Rice
Eating out used to be an occasional treat, but for many people it is now part of their regular routine. Unfortunately, that often means trading sound nutrition for convenience. The good news is you can still enjoy many of your favorite restaurant meals at home—and for a lot fewer calories. In the second installment of an ongoing series of healthy restaurant meal makeovers, we lighten up P.F. Changs Chicken Fried Rice.
P.F. Changs Chicken Fried Rice: 1240 calories
Your Homemade Healthy Version: 246 calories
1 Tbsp. vegetable oil
1 4-ounce raw chicken breast
1/2 Tbsp. sesame oil
3/4 cup chopped carrot
1/2 cup sliced mushrooms
3/4 cup frozen peas
½” x ½” piece of ginger
1/2 cup thinly sliced green onions
1 egg white
1 cup brown rice, cooked
1 Tbsp. low-sodium soy sauce
1/2 cup bean sprouts
Heat vegetable oil in a medium saucepan. Once hot, add chicken. Cook chicken breast on low- medium heat until fully done. Remove from the pan and finely chop the chicken breast into small pieces and set aside.
In another medium saucepan, add sesame oil along with carrots, mushrooms, peas, ginger and green onions. Cook on low-medium heat until tender.
In a small pan, scramble the egg white and set aside.
Once vegetables are done cooking, add brown rice, chicken and egg whites to the vegetable mixture. Add soy sauce and bean sprouts and mix all ingredients thoroughly. Allow fried rice to cook on medium heat for about 7 to 10 minutes.
Nutrition Facts: Serves: 3, Serving Size: 1/3 of recipe; Calories Per Serving: 246; Total Fat: 9g; Protein: 19g; Carbohydrate: 25g; Fiber: 4g; Sugar: 5g; Sodium: 350 mg