Healthier Chicken Fried Rice Recipe 455

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HEALTHIER CHICKEN FRIED RICE RECIPE - (4.5/5)



Healthier Chicken Fried Rice Recipe - (4.5/5) image

Provided by Lady Butterfly

Number Of Ingredients 11

3 cups cooked long-grain brown rice
3/4 pound bonelss skinless chicken breasts, diced into 3/4-inch pieces
1 tablespoon sesame oil, divided
1 tablespoon canola oil, divided
1 1/3 cups frozen peas and carrots blend
3 green onions chopped
2 cloves garlic, minced
2 large eggs
3 tablespoon low-sodium soy sauce
Salt and freshly ground black pepper
Sriracha, for serving (optional)

Steps:

  • In a large non-stick wok or skillet, heat 1 1/2 teaspoon sesame oil and 1 1/2 teaspoon canola oil over medium-high heat. Once hot, add chicken pieces, season lightly with salt and pepper and saute until cooked through, about 5 - 6 minutes. Transfer chicken to a plate and set aside. Return skillet to medium-high heat, add remaining 1 1/2 teaspoon sesame oil and 1 1/2 teaspoon canola oil. Add peas and carrots blend and green onions and sauté for 1 minute, add garlic and saute 1 minute longer. Push veggies to edges of pan, add eggs in center and cook and scramble. Return chicken to skillet along with rice. Add in soy sauce and season with salt and pepper to taste. Serve warm with Sriracha to taste if desired.

HEALTHY CHICKEN FRIED RICE



Healthy Chicken Fried Rice image

I'm following the P90X diet and exercise program, but I really miss Chinese food! The stuff at the restaurants is absolutely loaded with grease and misses out on the delicious flavor of lots of vegetables. This is actually Sue Lau's Chinese Fried Rice recipe (type 38748 in the search bar above for the original. Thanks, Sue!), altered just a little for extra protein and less fat. One serving, according to the P90X nutrition plan, is 1 vegetable, 0.75 fat, 1 protein, and 1 carbohydrate. Enjoy!

Provided by ChefChanteuse

Categories     One Dish Meal

Time 38m

Yield 4 serving(s)

Number Of Ingredients 12

3/4 cup finely chopped onion
2 1/2 tablespoons oil
6 egg whites, lightly beaten
3 drops soy sauce
3 drops sesame oil
9 ounces chicken breasts, boneless, skinless, cooked, chopped
1/2 cup shredded carrot
1/2 cup frozen peas, thawed
4 cups cooked brown rice, cold, grains separated
4 green onions, chopped
2 cups bean sprouts
2 tablespoons light soy sauce

Steps:

  • Heat 1 tbsp oil in a wok. Add chopped onions and stir-fry until onions turn a nice, brown color, about 8-10 minutes. Remove from wok.
  • Allow wok to cool slightly.
  • Mix egg whites with 3 drops soy sauce and 3 drops sesame oil; set aside.
  • Add 1/2 tbsp oil to wok, swirling to coat surfaces; add egg mixture. Working quickly, swirl egg until egg sets against wok. When egg puffs, flip egg and cook other side briefly. Remove from wok and chop into small pieces.
  • Heat 1 tbsp oil in wok; add chicken to wok, along with carrots, peas, and cooked onion. Stir-fry for two minutes.
  • Add rice, green onions, and bean sprouts, tossing to mix well. Stir-fry for three minutes.
  • Add 2 tbsp of light soy sauce and chopped egg to rice mixture and fold inches Stir-fry for one minute more. Serve with additional soy sauce.

Nutrition Facts : Calories 510.9, Fat 19.1, SaturatedFat 3.6, Cholesterol 40.8, Sodium 683.9, Carbohydrate 57.5, Fiber 6.6, Sugar 5.9, Protein 27.4

EASY & HEALTHY FRIED RICE RECIPE BY TASTY



Easy & Healthy Fried Rice Recipe by Tasty image

Here's what you need: sesame oil, garlic, chicken breasts, salt, pepper, carrot, broccoli floret, brown rice, frozen peas, low sodium soy sauce

Provided by Hannah Williams

Categories     Dinner

Yield 4 servings

Number Of Ingredients 10

2 tablespoons sesame oil
3 cloves garlic, minced
2 chicken breasts, diced
salt, to taste
pepper, to taste
1 cup carrot, diced
1 cup broccoli floret
2 cups brown rice, cooked
½ cup frozen peas
3 tablespoons low sodium soy sauce

Steps:

  • Heat sesame oil in a skillet, and cook garlic until softened.
  • Add the chicken, salt, and pepper, and sauté for 5 minutes.
  • Add the carrots and broccoli, and sauté until tender.
  • Add the rice, soy sauce, and peas, and mix thoroughly.
  • Enjoy!

Nutrition Facts : Calories 661 calories, Carbohydrate 98 grams, Fat 13 grams, Fiber 7 grams, Protein 35 grams, Sugar 3 grams

HEALTHY CHICKEN FRIED RICE



Healthy Chicken Fried Rice image

Make and share this Healthy Chicken Fried Rice recipe from Food.com.

Provided by juliehundert

Categories     Chicken

Time 1h5m

Yield 4 big bowls, 4 serving(s)

Number Of Ingredients 17

1 cup brown rice
1 yellow onion
1 tablespoon margarine
1/4 teaspoon salt
1/4 teaspoon pepper
2 cups water
1 1/4 lbs ground chicken
1 red pepper
1 yellow pepper
1 celery
2 carrot sticks
1/3 cup peas
1 tablespoon soy sauce
1/2 tablespoon minced garlic, gloves
1/2 tablespoon sesame oil
1/2 tablespoon chili oil
1 cup egg white

Steps:

  • Make rice first, by adding the following ingredients to the pot: 1 cup uncooked brown rice, 1 tablespoon chopped onion, 1/4 tablespoon salt, 1/4 tablespoon pepper, 1 tbsp margarine, 2 cups water.
  • Bring rice to a boil. Turn down to low heat, let sit 50 minutes.
  • While the rice is cooking, prep and cook the chicken, veggies and egg as follows:.
  • Saute egg white until cooked, set aside.
  • Chop 1 red pepper, 1 yellow pepper, balance of yellow onion, 2 carrot sticks, 1 celery stick, 1/3 c green peas, and set aside in a glass bowl.
  • Cook ground chicken in a big skillet with a little garlic, 1 tbsp soy sauce, 1/2 tbsp sesame oil, 1/2 tbsp chili oil. Set aside when done.
  • Add all of the veggies to the skillet, into remaining chicken juice and cook until onions are clear.
  • Add chicken back to skillet. by this point, rice should be almost done.
  • Add rice to skillet. let sit long enough to brown slightly (about 1-2 minutes) and mix. Repeat until all of rice is fairly well browned.
  • Add egg white back to skillet. mix well. enjoy!

Nutrition Facts : Calories 461.4, Fat 10.6, SaturatedFat 2.2, Cholesterol 99.3, Sodium 657.3, Carbohydrate 46.9, Fiber 4, Sugar 4.4, Protein 43

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