Pan Rice

Good for lunch, dinner or as a snack this pan rice is a heathier take on fried rice. I love fried rice for any meal or snack but after a heart transplant fried rice is not an option due to sodium content.

As I am in my first month of recovery since heart transplant I have to eat a bit differently such as removing as much salt, butter, sugars etc., from my food. You may be in a different phase of transplantation that allows for these things, please make any alterations needed to fit your allowances.

Ingredients:

• 4 oz chicken thigh

• Avocado oil

• 2 large eggs

• 2 tablespoons microwaveable sticky rice

• Salt, pepper to taste

Kitchen items needed:

• Sauté Pan or Skillet

• Cutting knife

• Cutting board

• Spatula

• Bowl (portion control is key so be responsible when choosing a serving vessel. I used a small salad bowl), fork or a spoon or chopsticks, appetite and a great attitude.

Prep:

• Wash Hands

• Prep time: 5 minutes

• Grab that pan like you mean it and put it on the stove.

• Turn the stove on low, getting the pan warmed up cuts down on the cooking time. Do not put oil in it just yet.
  

• Gather ingredients

  • Chicken

    • I cook chicken in bulk so I would take a pre cooked piece of chicken out of the fridge, cut it up and put it aside.

    • If you are not using pre cooked chicken

      • Cut up 4 oz of chicken breast, or thigh (no bones) into 1/2" cubes on your cutting board, doesn't have to be exact and do the best you can.

      • Wash hands

      • Turn up stove to medium-high (depending on your stove and if you are using electrical vs. gas. I am using electrical).

      • Add 2 tablespoon oil (avocado oil, olive oil, pam etc).

      • Gently add chicken so not to splash oil everywhere.

      • Cook fully to 165 degrees. Check it with a meat thermometer, these can be purchased at your local grocery store or on line.

      • Once cooked take out of the pan and set aside.

      • Turn the stove to medium.
        

  • Eggs

    • If cooking chicken take eggs out of the fridge after you have cooked the chicken so they are not sitting at room temperature.

    • If using pre cooked chicken take the eggs out when taking the chicken out.

    • Crack one or two eggs into the pan. (nutritional value based off one egg)

    • While eggs are cooking add chicken

    • Make sure to check on your eggs and scramble them while the rice is cooking.
      

  • Microwaveable Rice

    • I use a simple sticky white rice that is microwaveable for 1 minute.

    • While the eggs are cooking throw this into the microwave and cook.

    • Add 2 tablespoons of cooked rice into pan.

Assembly:

• Assembly time: 5 minutes

  • Once eggs are cooked add rice into the pan.

• You can add 1 tbsp butter, Mrs. Dash, Tarragon and 1 tbsp low sodium soy sauce or teriyaki sauce.

• Mix it all together

Eat and Enjoy!

• Place in bowl, grab some utensils and enjoy.

  • Left overs?

    • Remaining pan rice should be consumed within 2-3 days.

  • Write on the outside of the refrigerated container the expiration date

    • Use a sticky note.

    • The back of an envelope and tape it the container etc.
      

Make it your own:

• Next time add veggies

• Use tofu or turkey

• Use egg whites

• Have fun with it and happy cooking!
  

Nutritional Value:

• This will vary on the ingredients used.

• This serving size is for a 4 oz piece of chicken thigh, 2 tablespoons rice with spices/sauces and 1 large egg.

  • Per serving:

    • Calories: 286g

    • Cabs: 9g

    • Fat: 14g

    • Protein: 27g

    • Sodium: 146mg

    • Sugar: 0g

Side Notes:

• We didn't use any additional salt because the eggs already naturally have salt and so does the chicken. Your body doesn't need to break down layers of sauces and garbage so use it sparingly, it's energy needs to be breaking down direct food to feed your healing and promote a heart healthy food regiment.

• Use a small side bowl that looks fuller rather than an a regular portion bowl. Portion control is key!

• I cooked this 23 days after my heart transplant.

  • I was nervous about using a knife with the amount of shaking in my hands but I took my time. You may want to ask for help if it is available if you are nervous about using a knife so soon after transplant and if you experience hand tremors as well.

  • These are meant to be an easy and quick meal so that you can rest but have a nutritional food as well.

• Pair with a side of cucumbers or broccoli if this portion is to small. Make sure the cucumber has been washed and your broccoli is fully cooked.

• Always consult the information provided from your medical team regarding nutrition.

• Your requirements may be different than mine. I have no food related restrictions other than the transplant provisions provided to me from my transplant nutritionist.

• Have any questions - reach out to me at nattranspants@gmail.com