HEALTHY CHICKEN FRIED RICE
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
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
CHICKEN FRIED RICE
Provided by Robert Irvine : Food Network
Categories main-dish
Time 25m
Yield 6 to 8 servings
Number Of Ingredients 10
Steps:
- Beat eggs with a whisk in a small bowl and season with salt and pepper, to taste. Heat very little oil in a medium frying pan over medium heat and make an omelette using half the beaten eggs. Turn out onto a plate to cool (do not fold omelette). Repeat process with remaining beaten eggs. Place 1 omelette on top of the other, fold and coarsely chop. Set aside.
- In a medium bowl, toss chicken strips with the sesame oil and season with salt and pepper, to taste. Heat 3 tablespoons vegetable oil over high heat in large frying pan or wok and stir-fry the prepared chicken strips until lightly golden, about 2 to 3 minutes. Add the onion and garlic and stir-fry for 1 to 2 minutes or until onion has softened. Add 2 tablespoons more vegetable oil and when hot, stir in the cooked rice and green onions, tossing and mixing thoroughly until very hot. Sprinkle with soy sauce and mix evenly. Remove from heat and stir in chopped cooked egg. If desired, garnish with additional sliced green onions.
CRISPY RICE CEREAL-COATED FRIED CHICKEN
Rice cereal is not just for breakfast. It also happens to be a great coating for fried chicken. (Just make sure you don't buy the frosted rice cereal.)
Provided by Kardea Brown
Categories main-dish
Time 1h15m
Yield 4 servings
Number Of Ingredients 13
Steps:
- Pour the oil halfway up the sides of a very large cast-iron skillet. Heat the oil to 350 degrees F.
- Line a rimmed baking sheet with parchment paper. Line a second rimmed baking sheet with a cooling rack. While the oil heats, combine the flour and House Seasoning in a shallow dish. Whisk together the milk and eggs in a separate shallow dish. Place the crushed cereal in a third shallow dish. Season the cereal with salt and pepper.
- Sprinkle the drumsticks with salt and pepper. Dip the chicken in the seasoned flour and coat completely. Dip in the egg mixture, then dredge in the rice cereal, pressing to coat evenly. Place on the parchment-lined baking sheet.
- Fry the chicken, in batches, in the hot oil until golden brown and an instant-read thermometer inserted in the thickest portion (avoiding bone) registers 165 degrees F, 18 to 20 minutes. Remove to the wire rack to drain.
- Stir together the garlic and onion powders, paprika, salt and pepper in a small bowl. Store in an airtight container.
CHICKEN FRIED RICE RECIPE BY TASTY
Here's what you need: cooking oil, garlic, white onion, carrot, frozen corn, frozen peas, brown rice, rotisserie chicken, egg, soy sauce, sesame oil, salt, pepper, green onion, sesame seed
Provided by Crystal Hatch
Categories Sides
Time 30m
Yield 1 serving
Number Of Ingredients 15
Steps:
- In a large skillet heat oil over medium heat. Add garlic, onion, carrot, corn, and peas. Cook until carrots are tender, stirring occasionally.
- Add brown rice, chicken, egg, soy sauce, sesame oil, salt, and pepper to taste, and stir. Cook for another minute, or until everything is heated thoroughly.
- Serve with a sprinkle of sesame seeds and green onion.
- Enjoy!
Nutrition Facts : Calories 1538 calories, Carbohydrate 201 grams, Fat 47 grams, Fiber 12 grams, Protein 75 grams, Sugar 10 grams
EASY ONE-PAN CHICKEN FRIED RICE
When you need a meal to feed the entire family and are short on time and groceries, try this easy, one-pan fried rice dish made with with leftover chicken and rice. A handful of veggies add color and texture while a few pantry staple spices and condiments add flavor to this simple stir-fry dish the whole family will love.
Provided by NicoleMcmom
Time 35m
Yield 4
Number Of Ingredients 17
Steps:
- Heat canola and sesame oils in a large, nonstick skillet over medium-high heat. Add carrot and 1/4 cup green onion; cook, stirring constantly, for 2 minutes. Stir in garlic powder and ginger and cook for 2 minutes. Stir in rice, salt, and pepper; cook, stirring only once or twice, until rice is lightly browned, about 5 minutes. Stir in chicken and peas; cook for 2 minutes.
- Push rice mixture to the sides of the pan, creating a circle in the middle. Add butter to the center of the pan. When melted, pour eggs into the center. Cook eggs, stirring often, until almost set, about 3 minutes. Stir eggs into the rice mixture. Stir in soy sauce and rice vinegar; cook for 2 more minutes.
- Serve immediately topped with Sriracha mayo and green onions.
Nutrition Facts : Calories 427.2 calories, Carbohydrate 39.5 g, Cholesterol 138.1 mg, Fat 22.3 g, Fiber 2 g, Protein 16.9 g, SaturatedFat 6.9 g, Sodium 1124.1 mg, Sugar 2.2 g
HEALTHY CHICKEN FRIED RICE (LOW G.I.)
Trying to accumulate some recipes that are high in fiber and protein but low in fat. This is actually just as good as regular fried rice. If you can't find fresh bean sprouts, just omit them because the ones in a can are sorta gross! Found that out the hard way!
Provided by little_wing
Categories One Dish Meal
Time 40m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- In saucepan, bring 1 1/4 cups of the chicken stock, rice and salt to boil.
- Reduce heat to low, cover and cook for 25 minutes or until liquid is absorbed.
- Fluff with fork and set aside.
- In large non-stick skillet heat sesame oil over medium high heat and cook chicken and mushrooms for about 8 minutes or until chicken is no longer pink.
- Add green onions, carrot, celery, and cooked rice.
- Cook, stirring for 2 minutes, to combine.
- Add remaining chicken stock and soy sauce and cook for 5 minutes.
- Add bean sprouts and toss to combine.
Nutrition Facts : Calories 251.2, Fat 3.2, SaturatedFat 0.6, Cholesterol 34.2, Sodium 1146.5, Carbohydrate 35.5, Fiber 3.8, Sugar 5, Protein 21
EASY & HEALTHY FRIED RICE RECIPE BY TASTY
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
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
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