Healthy Chicken Fried Rice Recipe

This Healthy Chicken Fried Rice Recipe is going to become a family favorite in no time.  So much healthier and lower in calories than your traditional takeout fried rice, this has just as much flavor with no guilt. Tasty chunks of chicken, brown rice, peas, carrots, and of course, the classic egg mixed in make this a new favorite dinner.

Healthy Chicken Fried Rice Recipe

For this recipe, I love focusing on the seasonings and vegetables.  Rather than make a healthy chicken fried rice that is mostly rice, I make this a vegetable and chicken recipe with a little rice.  This way, I get the same flavors, tons of texture, but lower carbs and a much healthier meal overall.

More Chinese Food Recipes

• Chinese Beef Stir Fry
• Baked Sweet and Sour Chicken
• Slow Cooker Cashew Chicken Recipe

Can Fried Rice Actually Be Healthy? 

Normally the answer is no. Traditionally, chicken fried rice is filled with a lot of fat and calories. This version, however, is lower in calories and fat and is loaded with protein and vegetables.  So, in this instance, I can wholeheartedly say that my healthy chicken fried rice truly is a healthy meal for your family.  

Variations to this Recipe

When it comes to fried rice, there are a lot of ways to change up the recipe. If you love this recipe, but you want to mix things up a bit, check out the ideas below for more options. 

• Use different cuts of chicken. To make this a skinny chicken fried rice, I am using chicken breast, but any type of chicken can be used.
• Add pork, lean beef, or shrimp instead of chicken. 
• Change up the vegetables. With chicken fried rice or any fried rice, you can change out the vegetables in order to make the dish more appealing to you.

REMEMBER: Changing ingredients in this recipe will give you a delicious fried rice variation, but if you want skinny fried rice, be mindful of the changes.

Ingredients

• Sesame oil
• Garlic
• Red pepper flakes
• Chicken breast
• Brown rice
• Onion
• Peas & carrots
• Green onions
• Eggs
• Soy sauce
• Oyster sauce

How to Make Healthy Chicken Fried Rice

In a wok or a large skillet, heat 1 teaspoon of the sesame oil over medium-high heat. Add the garlic and red pepper flakes and stir constantly using a wooden spoon or spatula for 1 minute or until fragrant.

Increase the heat to high and add the chicken. Cook for 4 to 6 minutes, turning and moving the chicken constantly while cooking.

Scrape the chicken and garlic onto a plate and set aside.

Microwave or cook the rice according to package directions. Set aside.

Add the remaining 1 teaspoon of sesame oil to the pan.

Once hot, add the onion, peas and carrots, and half of the green onions and stir-fry, constantly moving the mixture until the onions and carrots soften, 3 to 5 minutes.

Push the vegetables to the outer edges of the wok or skillet to open up the center. 

Crack the eggs into the pan and scramble.

When the eggs are cooked through, combine with the vegetables. Reduce the heat to medium.

Add the reserved chicken, cooked brown rice, soy sauce, and oyster sauce to the vegetable mixture and stir to combine.

Serve garnished with the remaining green onions.

Recipe

Recipe

5 from 1 vote

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Skinny Chicken Fried Rice

Created by: Brooke Farmer

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Print Recipe

Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

6 servings

This skinny version of chicken fried rice is one of those staple recipes that I couldn't live without. It's on the table in under 30 minutes, filling and comes in at under 300 per generous serving!

Ingredients

 

• 2 teaspoons sesame oil
• 1 tablespoon minced garlic
• ¼ teaspoon red pepper flakes
• 1 pound boneless skinless chicken breast, cut into 1-inch cubes
• 1 8.8-ounce pouch Uncle Ben’s® Ready Rice® brown rice
• 1 small onion diced
• 2 cups frozen peas and carrots mix
• 6 green onions thinly sliced
• 2 eggs
• ¼ cup less-sodium soy sauce
• 2 teaspoons oyster sauce

Instructions

• In a wok or a large skillet, heat 1 teaspoon of the sesame oil over medium-high heat. Add the garlic and red pepper flakes and stir constantly using a wooden spoon or spatula for 1 minute or until fragrant.
• Increase the heat to high and add the chicken. Cook for 4 to 6 minutes, turning and moving the chicken constantly while cooking. Scrape the chicken and garlic onto a plate and set aside.
• Microwave the rice according to package directions. Set aside.
• Add the remaining 1 teaspoon of sesame oil to the pan. Once hot, add the onion, peas and carrots, and half of the green onions and stir-fry, constantly moving the mixture until the onions and carrots soften, 3 to 5 minutes.
• Push the vegetables to the outer edges of the wok or skillet to open up the center. Crack the eggs into the pan and scramble. When the eggs are cooked through, combine with the vegetables. Reduce the heat to medium.
• Add the reserved chicken, cooked brown rice, soy sauce, and oyster sauce to the vegetable mixture and stir to combine.
• Serve garnished with the remaining green onions.

Notes

SmartPoints: 6

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