Healthy Chicken Fried Rice

 


Chicken fried rice is a beloved classic, but traditional versions can be high in oil and sodium. This Healthy Chicken Fried Rice recipe keeps all the comforting flavors you love while using lighter ingredients and smart cooking techniques. It’s quick to make, balanced in nutrition, and perfect for busy weeknights or meal prep.

Why This Fried Rice Is a Healthier Choice

  • Lean protein from skinless chicken breast

  • Whole grains or reduced rice options for better digestion

  • Colorful vegetables packed with vitamins and fiber

  • Less oil and sodium without sacrificing taste

This recipe proves that healthy eating can still be satisfying and delicious.

Ingredients

  • 1 cup cooked brown rice or leftover white rice (cold works best)

  • 150–200 g boneless, skinless chicken breast, diced

  • 1 tablespoon olive oil or sesame oil

  • 1 small onion, finely chopped

  • 2 cloves garlic, minced

  • ½ cup carrots, finely diced

  • ½ cup green peas or mixed vegetables

  • 1 egg, lightly beaten

  • 2 tablespoons low-sodium soy sauce or tamari

  • 1 teaspoon rice vinegar or lemon juice

  • Black pepper, to taste

  • Optional: chopped green onions or fresh herbs for garnish

How to Make Healthy Chicken Fried Rice

  1. Cook the chicken: Heat half the oil in a non-stick pan. Add chicken pieces and cook until lightly golden and fully cooked. Remove and set aside.

  2. Sauté the vegetables: In the same pan, add remaining oil. Sauté onion and garlic until fragrant, then add carrots and peas. Cook until tender-crisp.

  3. Scramble the egg: Push vegetables to one side of the pan. Pour in the egg and gently scramble until just set.

  4. Add rice and chicken: Stir in the cooked rice and chicken, mixing well with the vegetables and egg.

  5. Season and finish: Add soy sauce, vinegar or lemon juice, and black pepper. Toss everything together and cook for another 2–3 minutes.

  6. Serve warm: Garnish with green onions or herbs if desired.

Healthy Tips & Variations

  • Lower carbs: Replace half the rice with cauliflower rice

  • Extra veggies: Add bell peppers, spinach, or broccoli

  • Spice it up: Add chili flakes or a dash of hot sauce

  • Gluten-free: Use gluten-free soy sauce or coconut aminos

Nutritional Benefits

This dish provides a balanced mix of protein, fiber, and healthy fats, helping keep you full and energized. It’s a great option for those looking to enjoy comfort food while maintaining a nutritious lifestyle.


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