Crispy Baked Chili Chicken & Asian Style Fried Rice

CALORIES Chili Chicken 1/2 pound (246) Fried Rice 1/2 cup (133)

NUTRITIONAL INFO FOR ENTIRE MEAL Calories (379) Protein (32g) Total Fat (11g) Sodium (512mg) Carbohydrates (25g)


Crispy Baked Chili Chicken Ingredients: Chicken Breast (1/2 pound), Egg Whites (1/4 cup), Panko Breadcrumbs (1/4 cup), Sweet Chili Sauce (1/4 cup), Diced Green Onion (to taste)

  • Pre-heat your oven to 375 degrees Celsius
  • Cut your chicken breast into bite sized pieces
  • Set up two small bowls, one containing the egg whites, and one containing the panko
  • Coat each piece of chicken with the egg white, and then transfer into the panko bowl to coat with panko
  • Once all your chicken pieces are coated, transfer them onto a non-stick baking sheet
  • Put the chicken in the oven for 12 minutes, turning the pieces over once half way through baking time
  • Once the chicken is done, toss with the sweet chili sauce and diced green onion. It is now ready to serve!

Asian Style Fried Rice Ingredients: Cooked Brown Rice* (1/2 cup), Oyster Sauce (1 teaspoon), Low Sodium Soy Sauce, Grated Ginger (1 teaspoon), Minced Garlic (1/2 teaspoon), Diced Green & Red Peppers (1/4 cup), Minced Onions (1/8 cup)

  • Bring a small wok to medium heat
  • Add a teaspoon of water to the wok as well as the grated ginger. Let this cook down for a few minutes
  • Turn the heat up to medium high and add garlic, green and red peppers. Cook until the vegetables have softened slightly
  • Add your oyster sauce and onions and cook all together on high heat for approximately one minute
  • Make a well in the center of the wok and add the cooked brown rice. Your heat should be hot enough that the rice starts to make a slight frying noise. Leave the wok this way for a minute to let the rice fry up
  • Stir the rice with other ingredients in the wok and add a few dashes of soy sauce. It is now ready to serve!

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