Chinese Chicken Fried Rice

Recipe Ingredients

2/3 cup	131g / 4.6oz	Egg substitute
1/2 teaspoon	2.5ml	Dark sesame oil
1/4 teaspoon	1.3ml	Salt
		Vegetable cooking spray
2 teaspoons	10ml	Vegetable oil - divided
1/2 lb	227g / 8oz	Skinned boned chicken breasts - cut into strips
2 teaspoons	10ml	Minced peeled gingerroot
1		Garlic - minced
1 cup	62g / 2.2oz	Slivered onion
2 oz	56g	Lean lower-salt cooked ham
		Cut into julienne strips
3 cups	480g / 16oz	Cooked long-grain rice
1 cup	237ml	Frozen green peas - thawed
2 tablespoons	30ml	Low-sodium soy sauce
2 tablespoons	30ml	Dry sherry
1/4 teaspoon	1.3ml	Salt
1 cup	237ml	Loosely packed romaine lettuce - thinly sliced
1/2 cup	31g / 1.1oz	Sliced green onions

Recipe Instructions

Combine first 3 ingredients in a bowl; stir well, and set aside.

Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add egg mixture; cook 1-1/2 minutes or until set, stirring constantly. Remove egg from skillet; set aside.

Wipe skillet with a paper towel. Heat 1 teaspoon vegetable oil in skillet over high heat. Add chicken; saute 2 minutes or until done. Remove from skillet; set aside, and keep warm.

Heat remaining 1 teaspoon vegetable oil in skillet over medium-high heat. Add gingerroot and garlic; saute 10 seconds. Add onion and ham; saute 1 minute. Add rice; saute 2 minutes. Add peas; saute 1 minute.

Return egg mixture and chicken to pan. Add soy sauce and next 2 ingredients; cook an additional 30 seconds. Remove from heat; stir in lettuce and green onions. Yield: 6 servings (serving size: 1 cup).

Source:
Cooking Light, Sept 1994, page 100

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