WEIGHT WATCHERS CHICKEN FRIED RICE RECIPES

Steps:

• Lightly spray a large non-stick frying pan with oil and heat over high heat. Cook chicken, turning occasionally, for 8–10 minutes or until cooked through. Transfer to a plate. Cool for 5 minutes before thinly slicing. Cover to keep warm.
• Meanwhile, heat a wok over high heat. Add half the sunflower/canola oil and heat for 30 seconds. Add egg and swirl to coat wok. Cook for 1–2 minutes or until just set. Transfer egg to a board. Roll and thinly slice.
• Reheat wok over medium-high heat. Add remaining sunflower/canola oil and heat for 30 seconds. Add garlic, ginger, bacon, prawns and half the shallots and stir-fry for 1–2 minutes or until prawns change colour and are just cooked through. Add peas, rice, soy and oyster sauces, sesame oil and chicken and stir-fry for 1–2 minutes or until rice is heated through. Top fried rice with sliced egg and remaining shallots. Serve.
• Serving Suggestion: steamed gai lan (Chinese broccoli).

Steps:

• Combine chicken, 3 tablespoons teriyaki sauce, and 1½ teaspoons oil in a medium bowl. Let chicken mixture stand while oven heats.
• Line a large rimmed sheet pan with aluminum foil. Place pan in oven and preheat oven (with pan in it) to 400°F.
• Combine broccoli, snap peas, carrots, bell pepper, and 1 tablespoon oil in a large bowl, tossing well to coat. Carefully remove pan from oven. Add chicken mixture and broccoli mixture to pan. Cook at 400°F for 15 minutes.
• Combine cauliflower rice and remaining 1½ tablespoons oil in large bowl, tossing well to coat. Carefully remove pan from oven. Add cauliflower rice to pan and stir gently to combine. Cook at 400°F for 5 minutes (chicken should reach an internal temperature of 165°F).
• Turn oven temperature to high broil. Remove pan from oven and drizzle with remaining 3 tablespoons teriyaki sauce. Broil 3 minutes. Remove from oven and sprinkle with scallions.
• Serving size: about 2 ½ cups