January 16, 2008
Sprouted Lentil and Chicken "Fried" Rice
After our adventure today I wanted something filling, yet packed with healthy goodness. This stir fry came about from that. Katherine and Nelson decided to stay for dinner since Ben had to work late. I knew I wanted to utilized the sprouted lentils I had sprouted earlier this week as well, along with some veggies and brown rice to round out the dish. This mix up packs just the right punch of veggies, whole grain from the rice and protein from the egg/chicken and with a serving size of just over a cup you'll be more than satisfied too!
What You'll Need:
1/2 an onion, chopped
2 button mushrooms, chopped
2 carrots, shredded
1 1/2 cups of sprouted lentils (Note: You can buy sprouted lentils, as well as other grains, beans and seeds, in many stores now. If you can't find them they are simple to grow yourself, which is what I did with these lentils.)
1 - 6 ounce package of fresh snow peas
2 cups of cooked chicken, chopped into small pieces
1/4 cup of low sodium soy sauce (Note: Regular soy sauce would work too, I just prefer the lower sodium variation.)
1/4 teaspoon of garlic salt
2 cups of cooked brown rice
In a large skillet, wok or stock pot scramble eggs with a little non-stick spray and sesame oil and break the egg up into very small pieces as it cooks. Remove from skillet and set aside.
Respray pan with non-stick spray and add some more sesame oil. Sauté onions with carrots, sprouted lentils, snow peas and mushroom until onions are tender.
Add chicken and stir to mix. Next add soy sauce, black pepper and garlic salt and stir to incorporate. Cook for 5 minutes or so until the soy sauce absorbs into the veggies. Add the scrambled egg back to the pan and stir to mix. Heat for 1-2 minutes to reheat eggs. Add rice and stir again to mix. Heat for another 1-2 minutes to ensure rice is warm and then serve immediately.
Notes: You could use any vegetables you like. You could substitute shrimp or beef for the chicken or leave out the meat entirely. You could also substitute olive oil for the sesame oil.
Posted by Dianne at January 16, 2008 7:24 AM
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I made this the other night and it was fantastic! I actually couldn't find sprouted lentils by themselves, so I used the Crunchy Mix of lentils, adzuki, and green peas. It turned out great. Thanks for the recipe. It'll definitely see a repeat.
Posted by: mickey at January 21, 2008 11:51 AM
Glad you enjoyed it! I'll have to try it with the sprouted mix...That sounds great! :o)
Posted by: Dianne at January 21, 2008 11:58 AM