Healthy Chicken Fried Rice Recipe
Spring 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.
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
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.
Nutrition
Calories: 239kcalCarbohydrates: 23gProtein: 10gFat: 11.8gSaturated Fat: 2.7gCholesterol: 66mgSodium: 623mgFiber: 3gSugar: 6gVitamin A: 51IUVitamin C: 14mgCalcium: 5mgIron: 10mg
Tried this recipe?Let us know how it was!