chicken fried rice

Even before Jessie was diagnosed with gluten intolerance, she made this meal weekly. It is full of healthy veggies, protein, and heart-friendly oils. Feel free to adjust the soy sauce and sesame oil to suit your preference. A brief word of warning: be sure that you are using gluten-free soy sauce since many popular brands do contain gluten!

SERVES 4

INGREDIENTS

1 cup rice

2 cups chicken stock

1 cup thinly sliced carrot

2 large eggs, beaten

2 tablespoons olive oil

1 cup diced yellow onion

2 teaspoons minced garlic

¼ cup diced celery

2 boneless, skinless chicken breasts, trimmed of fat and diced

Salt to taste

¼ teaspoon black pepper

1 cup trimmed and diced snow peas (about 4 ounces)

2 to 3 tablespoons gluten-free soy sauce

1 teaspoon toasted sesame oil

STEPS

Following directions on the box or bag, prepare 4 servings of rice in a small saucepan. However, cook the rice in the chicken stock instead of water. Set aside once cooked.

Bring a small saucepan of water to a boil. Blanch the carrots in the boiling water, draining them after about 1 minute. Run them under cold water for about 1 minute to stop the cooking process. Set aside.

In a small nonstick skillet over medium heat, scramble the eggs and set aside.

In a large nonstick skillet over medium heat, heat the olive oil. Add the onion and sauté until it just begins to soften, about 3 minutes.

Add the garlic, celery, chicken, salt to taste, and pepper. Continue cooking, stirring frequently, for another 5 minutes.

Add the carrots and snow peas and continue cooking another 5 to 7 minutes, or until the chicken pieces are cooked through.

Once the chicken pieces are cooked, fold in the eggs. Add the cooked rice, soy sauce, and sesame oil. Stir until all the ingredients are evenly distributed. Cook for another 2 to 3 minutes, stirring frequently.

Take off the heat and serve immediately.