Estimated Nutrition (whole recipe, rough)
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Sesame | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Bok Choy | 1 cup (70g) | 9 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 30 mL (2 tbsp) vegetable oil, divided
- 2 eggs, lightly beaten
- 375 mL (1 ½ cups) chopped (into ½-inch pieces) cooked chicken breast
- 4 garlic cloves, minced
- 20 mL (1 ½ tbsp) minced fresh ginger
- 1 onion, finely diced
- 3 pieces baby bok choy, root trimmed and leaves finely chopped
- 1 L (4 cups) cooked brown rice, chilled or at room temperature
- 40 mL (2 ½ tbsp) lower sodium soy sauce
- 5 mL (1 tsp) sesame oil
- 4 scallions, thinly sliced
Directions
In a large wok or high-sided sauté pan, heat 15 mL (1 tbsp) of vegetable oil over medium-high heat. Pour eggs into the wok and scramble for about 1 minute or until just cooked through. Transfer to a plate and set aside.
Add chicken to the wok and heat for about 4 minutes, stirring occasionally. Transfer chicken to the plate with eggs.
Heat the remaining 15 mL (1 tbsp) of oil in the wok. Add garlic and ginger and cook for 1 minute over high heat. Add onion and bok choy and sauté for about 3 minutes or until golden. Add rice, soy sauce, and sesame oil. Mix well to break up rice and spread seasoning around.
Add cooked eggs, chicken and 30 mL (2 tbsp) of the scallions. Stir-fry for about 2 minutes or until rice is hot.
Transfer to a serving bowl and sprinkle with remaining scallions.