Chicken Fried Rice
"The name says it all: One of the most nutritionally dubious staples (white rice) combined with the most treacherous technique (frying). The calorie counts are predictably stratospheric; even a small scoop used as a base for a stir-fry will run around 500 calories. More important, it contains little to no true nutrition. Our recipe turns fried rice on its head, relying on a ton of fresh produce, considerably less rice, and a bit of oil for crisping it up...."
INGREDIENTS
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1 tbsp peanut or vegetable oil
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4 scallions, greens and whites separated, chopped
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1 tbsp grated fresh ginger
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2 cloves garlic, minced
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1 medium zucchini, diced
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2 carrots, diced
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2 cups bite-size broccoli florets
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2 cups mushrooms (preferably shiitake), stems removed, sliced
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1/2 lb boneless, skinless chicken thighs, sliced into thin bite-size pieces
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4 cups cooked brown rice
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2 tbsp low-sodium soy sauce
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2 eggs, lightly beaten
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