Content EditorSpring is in the air, and you know what that means—it’s time to whip up some delicious, healthy dishes that make you feel good from the inside out. One of my all-time favorite meals has to be, you guessed it, chicken fried rice. But hold on! Before we dive into the delightful recipe, let’s talk about what you can pair with this dish. Trust me; it enhances the experience dramatically.
Pairing Suggestions
1. A Crisp Cucumber Salad: The crunch of fresh cucumbers can balance the savory flavors of the fried rice. Toss in a light vinaigrette for extra zing.
2. Steamed Broccoli: Simple and full of nutrients, steamed broccoli can be the perfect accompaniment. It’s quick to make and delivers a vibrant color to your plate.
3. Fresh Fruit Platter: Sliced pineapples, strawberries, or a juicy watermelon can provide a refreshing contrast. The sweetness of fruit is a delightful finish after a savory meal.
4. Miso Soup: This warm, umami-rich soup can complement the chicken fried rice perfectly. It’s light yet flavorful, providing an authentic twist.
5. Chili Garlic Edamame: Spicy edamame makes for a finger-licking starter. The heat pairs well with the mild chicken fried rice, offering a dynamic taste experience.
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Welcome to a delightful culinary adventure! As a registered dietitian and passionate food blogger, I’ve spent countless hours developing recipes that balance health and flavor. This healthy chicken fried rice recipe is a favorite among my friends and family, and I’m excited to share it with you. It’s quick, nutritious, and bursting with flavors that even picky eaters will love. Plus, it’s a fantastic way to use leftover rice!
What is Healthy Chicken Fried Rice?
Healthy chicken fried rice is a simplified, nutrition-focused adaptation of the classic takeout dish. Instead of the heavy oils and refined white rice, we use wholesome brown rice, lean chicken breast, fresh vegetables, and light seasoning. This version provides protein, fiber, and essential micronutrients without compromising on taste. The vibrant colors of the vegetables not only brighten your plate but also signal the various vitamins they bring to the meal.
Why Does This Recipe Work?
This recipe shines due to its smart ingredient choices. By selecting brown rice, you’re increasing the fiber content. Fiber is vital for digestion and helps keep you full longer. Additionally, utilizing lean chicken breast keeps the meal light while providing high-quality protein. Fresh veggies enhance both nutrition and flavor, while lowering sodium with low-sodium soy sauce maintains that classic savory kick without the guilt.
What You’ll Need to Make This Dish?
Gathering your ingredients is half the fun. For this healthy chicken fried rice, you will need:
¾ pound boneless, skinless chicken breast, cut into bite-sized pieces
1 tablespoon vegetable oil, divided for cooking
1 large egg, lightly beaten
3 cups cooked brown rice
½ cup diced carrots
½ cup finely chopped onion
½ cup frozen peas
1 teaspoon minced garlic
½ teaspoon grated fresh ginger (optional)
3 tablespoons low-sodium soy sauce
2 teaspoons toasted sesame oil
Salt and freshly ground black pepper, to taste
Sliced green onions, for garnish (optional)
How to Make Healthy Chicken Fried Rice?
Now, let’s get to the exciting part—making the dish! The overall process is straightforward, but we’ll break it down step-by-step for clarity.
Step 1: Prepare Your Ingredients
Before you start cooking, chop all your veggies and chicken. Having everything ready makes the cooking process smoother. Trust me; it saves time and keeps your kitchen less chaotic.
Step 2: Cook the Chicken
In a large skillet or wok, heat ½ tablespoon of vegetable oil over medium-high heat. Add the chicken pieces, season with salt and pepper, and cook until browned and cooked through, about 5-7 minutes. Remove from the pan and set aside.
Step 3: Scramble the Egg
In the same skillet, add the remaining oil. Pour in the beaten egg and scramble until fully cooked. This generally takes about 2 minutes. Once done, take it out and set it aside with the chicken.
Step 4: Sauté Vegetables
Into the skillet, add the onions, garlic, and ginger. Sauté for about 2 minutes until the onions become translucent. Add the diced carrots and frozen peas, cooking for another 3 minutes until they’re tender.
Step 5: Combine Chicken and Egg
Return the cooked chicken and scrambled egg to the pan. Stir everything together to blend the flavors.
Step 6: Add the Rice
Toss in the brown rice with soy sauce and sesame oil. Stir thoroughly to combine all ingredients. Cook for an additional 3-5 minutes until everything is heated through.
Step 7: Final Touches
Adjust seasonings with more soy sauce, and sprinkle with green onions before serving.
Tips
Pre-cook your rice: Make the brown rice a day ahead and store it in the fridge. Cold rice helps to prevent mushiness.
Use a non-stick skillet: This helps prevent sticking and makes for easier clean-up.
Customize the veggies: Feel free to include bell peppers, snap peas, or any other veggies you prefer.
Control your seasoning: Taste as you go to find the perfect balance of flavors.
Add proteins: If you like, throw in some shrimp or tofu for variety.
How to Store Leftovers?
Let any leftovers cool down before transferring them to an airtight container. They can be stored in the fridge for about 3-4 days. When reheating, you may need to add a splash of water or broth to bring back moisture.
Nutrition Information
A single serving of healthy chicken fried rice (about 1 cup) typically contains:
These values will vary based on exact ingredient portions, but this dish remains a wholesome option full of nutrients.
How Would I Recommend Serving Healthy Chicken Fried Rice?
Top with Sliced Avocado: Adding creamy avocado creates a nice contrast and boosts healthy fats.
Serve with a Side of Kimchi: Kimchi pairs well with the savory flavors of fried rice, adding a spicy kick and crunch.
Offer a Soy Sauce Dipping Bowl: Some people love an extra dip; providing low-sodium soy sauce can make this dish even more appealing.
Garnish with Fresh Herbs: Sprinkle some cilantro or basil for a burst of color and freshness!
What Alternatives Can You Use for the Ingredients If Not Available?
For brown rice: Quinoa is a great gluten-free alternative, loaded with protein and fiber.
For chicken breast: Use tofu or tempeh for a plant-based protein option.
For soy sauce: Coconut aminos are a fantastic soy-free alternative, with a slightly sweeter taste.
For sesame oil: Olive oil can work in a pinch, imparting its own distinct flavor.
Healthy Chicken Fried Rice Recipe
Equipment
- Paper towel, pan
Ingredients
- ¾ pound boneless skinless chicken breast, cut into bite-sized pieces
- 1 tablespoon vegetable oil divided for cooking
- 1 large egg lightly beaten
- 3 cups cooked brown rice
- ½ cup diced carrots
- ½ cup finely chopped onion
- ½ cup frozen peas
- 1 teaspoon minced garlic
- ½ teaspoon grated fresh ginger
- 3 tablespoons low-sodium soy sauce
- 2 teaspoons toasted sesame oil
- Salt and freshly ground black pepper to taste
- Sliced green onions for garnish
Instructions
Step 1: Prepare Your Ingredients
- Before you start cooking, chop all your veggies and chicken. Having everything ready makes the cooking process smoother. Trust me; it saves time and keeps your kitchen less chaotic.
Step 2: Cook the Chicken
- In a large skillet or wok, heat ½ tablespoon of vegetable oil over medium-high heat. Add the chicken pieces, season with salt and pepper, and cook until browned and cooked through, about 5-7 minutes. Remove from the pan and set aside.
Step 3: Scramble the Egg
- In the same skillet, add the remaining oil. Pour in the beaten egg and scramble until fully cooked. This generally takes about 2 minutes. Once done, take it out and set it aside with the chicken.
Step 4: Sauté Vegetables
- Into the skillet, add the onions, garlic, and ginger. Sauté for about 2 minutes until the onions become translucent. Add the diced carrots and frozen peas, cooking for another 3 minutes until they’re tender.
Step 5: Combine Chicken and Egg
- Return the cooked chicken and scrambled egg to the pan. Stir everything together to blend the flavors.
Step 6: Add the Rice
- Toss in the brown rice with soy sauce and sesame oil. Stir thoroughly to combine all ingredients. Cook for an additional 3-5 minutes until everything is heated through.
Step 7: Final Touches
- Adjust seasonings with more soy sauce, and sprinkle with green onions before serving.
Notes
Nutrition
Frequently Asked Questions
Can I make this dish ahead of time?
Absolutely! Just prepare it and store it in an airtight container in the fridge. Simply reheat when you’re ready to eat!
Is this dish kid-friendly?
Yes! It’s mild in flavor and customizable, making it easy to cater to children’s tastes.
What if I’m allergic to soy?
Consider using coconut aminos or a gluten-free soy sauce alternative to accommodate allergies.
Can I freeze chicken fried rice?
Certainly! This dish freezes well. Store in an airtight container for up to 3 months. Thaw and reheat thoroughly.
What can I use besides chicken?
Shrimp, pork, or even just a medley of vegetables can make for a delightful variation.
Is there a vegetarian version?
Yes! Substitute chicken with tofu and make sure to use vegetable broth instead of chicken broth for flavoring.
Conclusion
Healthy chicken fried rice is not just a meal; it’s a canvas for your culinary creativity. Whether you make it for a weekday dinner or a gathering, its robust flavors and vibrant colors will win hearts. Not every dish has to be elaborate; sometimes, simplicity paired with good ingredients is key.
Try it out, customize it, and make it your own. There’s nothing quite like the comfort of a homemade dish made with love. Stay healthy and happy cooking!
