Healthy Chicken Fried Rice Recipe

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Chicken fried rice is a classic comfort food, but it often comes with heavy oils and excess calories. This Healthy Chicken Fried Rice Recipe is a lighter version of the beloved dish, packed with protein, veggies, and all the flavors you love. Whether you’re looking for a quick weeknight dinner or a nutritious meal prep option, this dish has you covered.

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Why You’ll Love This Recipe

1. Wholesome Ingredients: Lean chicken breast, fresh vegetables, and nutrient-rich brown rice make this recipe both tasty and good for you.
2. Quick and Easy: Ready in under 30 minutes, this dish is perfect for busy days.
3. Customizable: Swap out vegetables, proteins, or rice to suit your preferences or dietary needs.
4. Low-Calorie, High-Flavor: Packed with umami flavor, you won’t miss the extra oil or sodium found in takeout versions.

Step-by-Step Instructions

Step 1: Prepare the Ingredients

1. Cook the Rice: If not already done, cook the brown rice according to package instructions. Spread it on a baking sheet to cool, preventing it from becoming mushy during frying.
2. Dice the Chicken: Cut the chicken breasts into small, bite-sized pieces.
3. Prep the Veggies: Dice carrots, bell peppers, and green onions. Thaw frozen peas if needed.

Step 2: Cook the Chicken

1. Season the Chicken: Toss the diced chicken with olive oil, garlic powder, ground ginger, salt, and pepper.
2. Cook: Heat a non-stick skillet over medium heat. Add the chicken and cook for 5–7 minutes, stirring occasionally, until fully cooked. Remove from the skillet and set aside.

Step 3: Sauté the Vegetables

1. Heat the Pan: In the same skillet, heat sesame oil over medium heat.
2. Cook the Veggies: Add garlic, ginger, carrots, bell peppers, and peas. Sauté for 4–5 minutes, or until the vegetables are tender.

Step 4: Scramble the Eggs

1. Make Space: Push the sautéed vegetables to one side of the skillet.
2. Add Eggs: Pour the beaten eggs into the empty space. Let them set slightly, then scramble with a spatula.

Step 5: Combine Ingredients

1. Add the Rice: Stir in the cooked rice and mix well with the vegetables and eggs.
2. Season: Pour the soy sauce over the mixture, stirring to coat evenly. Add the cooked chicken back into the skillet.

Step 6: Garnish and Serve

1. Add Green Onions: Sprinkle chopped green onions over the fried rice.
2. Optional Toppings: Add chopped cashews, chili flakes, or a squeeze of lime juice for extra flavor.

Tips for Success

1. Use Day-Old Rice: Cold, day-old rice works best, as it’s less likely to clump or become mushy.
2. High Heat: Cook on high heat to replicate the searing effect of restaurant-style fried rice.
3. Don’t Overcrowd the Pan: Overcrowding can steam the ingredients instead of frying them. Cook in batches if needed.
4. Taste as You Go: Adjust seasoning to your preference, adding soy sauce, salt, or spices as needed.

Variations

Low-Carb Option

Swap brown rice for cauliflower rice or quinoa to reduce carbohydrates.

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Vegetarian Version

Replace chicken with tofu, tempeh, or additional vegetables like zucchini or mushrooms.

Extra Protein

Add cooked shrimp or scrambled tofu for a protein-packed meal.

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Gluten-Free Option

Use tamari or coconut aminos instead of soy sauce.

Serving Suggestions

1. As a Main Dish: Serve alone for a quick, balanced meal.
2. With a Side: Pair with a simple cucumber salad or steamed broccoli for added freshness.
3. Meal Prep: Divide into containers for easy lunches or dinners throughout the week.

Frequently Asked Questions

Can I Use White Rice Instead?

Yes, white rice works well, but brown rice is more nutritious and has a nuttier flavor.

How Do I Make It Spicier?

Add chili flakes, sriracha, or diced jalapeños to the dish for a spicy kick.

Can I Make This Ahead of Time?

Absolutely! This recipe reheats well, making it perfect for meal prep.

What Other Vegetables Can I Add?

Feel free to include broccoli, snap peas, green beans, or mushrooms for added variety.

Conclusion

This Healthy Chicken Fried Rice recipe is a delicious, balanced meal that doesn’t compromise on flavor. Perfect for busy nights or as a meal prep favorite, it’s a dish you’ll come back to time and time again.

Prep Time
10 minutes

Cook Time
15 minutes

Total Time
25 minutes

Ingredients

• 2 cups cooked brown rice (chilled)
• 2 tablespoons olive oil or avocado oil, divided
• 1 pound chicken breast, diced into small pieces
• 3 garlic cloves, minced
• 1 small onion, diced
• 1 cup frozen peas and carrots, thawed
• 1 red bell pepper, diced
• 2 large eggs, lightly beaten
• 3 tablespoons low-sodium soy sauce
• 1 teaspoon sesame oil
• 1/2 teaspoon ground ginger
• 2 green onions, sliced (for garnish)
• Salt and black pepper, to taste

Instructions

1. Cook the Chicken

1. Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat.
2. Add the diced chicken and season with a pinch of salt and black pepper. Cook for 5–7 minutes, stirring occasionally, until fully cooked and lightly browned.
3. Remove the chicken from the skillet and set aside.

2. Sauté the Vegetables

1. Add the remaining 1 tablespoon of olive oil to the skillet.
2. Add the minced garlic and diced onion. Sauté for 1–2 minutes until fragrant.
3. Stir in the peas, carrots, and red bell pepper. Cook for 3–4 minutes until the vegetables are tender but still crisp.

3. Scramble the Eggs

1. Push the vegetables to one side of the skillet. Pour the beaten eggs into the empty side.
2. Scramble the eggs until fully cooked, then mix them with the vegetables.

4. Combine and Season

1. Add the cooked brown rice and chicken back into the skillet.
2. Pour in the soy sauce, sesame oil, and sprinkle with ground ginger.
3. Toss everything together and cook for 2–3 minutes until the rice is heated through and well-coated in the sauce.

5. Garnish and Serve

1. Remove the skillet from heat and sprinkle with sliced green onions.
2. Serve hot and enjoy!

Notes

• Use cold rice: For the best texture, use rice that has been cooked and chilled. This prevents the grains from sticking together.
• Customize your veggies: Add zucchini, broccoli, snap peas, or mushrooms for extra nutrients and flavor.

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