Thursday, November 08, 2007

What's For Dinner

Japanese Chicken-Scallion Rice Bowl
from Eating Well Magazine

Makes 4 servings, 1 1/2 cups each

1 ½ cups instant brown rice
1 cup reduced-sodium chicken broth
1 ½ tablespoons sugar
2 tablespoons reduced-sodium soy sauce
1 tablespoon mirin (I use rice vinegar)
2 large egg whites1 large egg
8 ounces boneless, skinless chicken breasts, cut into ½-inch pieces
6 scallions, trimmed and thinly sliced

1. Prepare instant brown rice according to package directions.

2. Pour broth into a heavy medium saucepan, along with sugar, soy sauce and mirin. Bring to a boil; reduce heat to medium-low.

3. Stir egg whites and whole egg in a small bowl until just mixed. Add chicken to the simmering broth. Gently pour in the egg mixture, without stirring. Sprinkle scallions on top. When the egg starts to firm up, after about 3 minutes, stir it with chopsticks or a knife. (The chicken will be cooked by now.) Divide the rice among 4 deep soup bowls and top with the chicken mixture.

Japanese Chicken-Scallion Rice Bowl Nutrition Information
Per serving: 262 calories; 3 g fat (1 g sat, 1 g mono); 87 mg cholesterol; 34 g carbohydrate; 21 g protein; 2 g fiber; 395 mg sodium.

1 comment:

Tammy and Parker said...

I am sooo trying this out!