Thinking Of Trying The Healthy Chicken Fried Rice Recipe?
Well, This version of chicken fried rice uses brown rice, lean chicken breast, and plenty of colorful vegetables. By reducing the amount of oil and soy sauce, we keep this healthy chicken fried rice recipe lower in calories without sacrificing flavor.
Now we focus on creating a balanced meal that doesn’t compromise on taste or nutrition. Whether you’re cooking for yourself or your family, this easy-to-follow recipe will satisfy your cravings while supporting your healthy eating goals.
Origin of Fried Rice:
Fried rice has been around since the Sui Dynasty in China. It started as a way to use leftovers and has changed over time with different regions adding their own flavors. Today, fried rice is popular worldwide and varies depending on local tastes.
Chicken Fried Rice And It’s Nutritional Benefits
Choosing a healthy chicken fried rice can be good for you. Brown rice has more fiber than white rice, which helps digestion and keeps you full. Chicken breast is lean and gives your muscles what they need to grow and heal. Vegetables add vitamins and minerals, and using low-sodium soy sauce supports heart health.
Let’s make a tasty and healthy version of chicken fried rice inspired by your favorite restaurant dishes.
Ingredients:
To make restaurant-inspired healthy chicken fried rice, you’ll need:
- 2 cups of cooked brown rice
- 1 lb boneless, skinless chicken breast, diced
- 2 eggs, lightly beaten
- 1 cup mixed vegetables (such as peas, carrots, and bell peppers)
- 2 cloves garlic, minced
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon olive oil
- Salt and pepper to taste
- Optional: sliced green onions for garnish
Essential Components for Delicious Fried Rice
- Rice
The base of any fried rice dish is, of course, rice. Brown rice is a great choice for a healthier version, providing more fiber and nutrients than its white counterpart. Cooking the rice a day in advance and chilling it helps achieve the best fried rice texture, as cold rice is less sticky and separates easily in the pan. - Chicken
Lean and versatile chicken breasts are perfect for this recipe. It is important to cut the chicken into small, uniform pieces to ensure even cooking. Seasoning the chicken with a little salt and pepper before cooking will bring out its natural flavor. - Vegetables
Vegetables are a key ingredient to make a dish colorful and nutritious. Common options include peas, carrots, peppers, and green onions. For variety, you can also add broccoli, peas or corn. Fresh vegetables provide the best flavor and texture, but frozen vegetables are a convenient and healthy alternative. - Egg
Eggs add richness and subtle creaminess to fried rice. They are also an excellent source of protein. Mixing the eggs in the same pan as the vegetables not only saves time, but also ensures that the flavors come together beautifully. - Sauces and spices
Low Sodium soy sauce is a must for flavoring rice. It adds umami without overpowering the dish. Oyster sauce is optional but provides extra depth of flavor. A little sesame oil at the end adds a subtle nuttiness and aromatic quality. You can adjust the seasoning to taste and add a little more soy sauce if you prefer a stronger flavor.
Effortless & Simple Techniques Of Healthy Chicken Fried Rice Recipe – Inspired By Restaurant
Cooking Rice: Cooking rice properly is essential. Follow the instructions on the brown rice package to make sure it’s fluffy and not mushy. After cooking, spread the rice out on a baking sheet to cool quickly, then refrigerate for a few hours or overnight. Cold rice prevents clumping and sticking during frying.
To prepare the chicken: Cut the chicken into small bite-sized pieces. In a large skillet or wok, heat the olive oil over medium-high heat. Cook chicken until no longer pink, about 5-7 minutes. Remove from the pan and set aside. This will ensure that the chicken stays juicy and doesn’t overcook when mixed with the rice.
Sautéing vegetables: In the same pan, add chopped onion and chopped garlic and sauté until fragrant. Add the vegetables of your choice and cook until soft but still crunchy. This step creates the flavor base for your fried rice.
Scrambled eggs: Push the vegetables to one side of the pan and pour over the beaten eggs. Let them sit for a while to harden slightly, then stir gently until they are fully cooked. By mixing the eggs with the vegetables, the flavors come together perfectly.
Fry the rice: Add the cold rice and cooked chicken back to the pan. Top with soy sauce, oyster sauce (if using) and sesame oil. Mix everything, make sure the rice is evenly coated with the sauces and warmed through. This last step brings all the flavors together to create a cohesive dish.
Extra Tips for Flawless Chicken Fried Rice
Use cold rice: For best results, always use chilled, day-old rice. It prevents the rice from becoming mushy and allows it to be fried evenly.
High heat: Stir fry on high heat to cook the ingredients quickly and develop a slight char on the rice for more flavor.
Even cutting: Make sure all ingredients, especially chicken and vegetables, are cut into uniform sizes for even cooking.
Taste and adjust: Always taste the fried rice and adjust the seasoning as needed. Everyone’s taste preferences are different and you may want to add more soy sauce or a pinch of salt.
Variations of Chicken Fried Rice to Try
Fried rice is a dish which is also known for its amazing deliciousness and variety. Here are some variations you can try:
- Shrimp Fried Rice: Swap out chicken for shrimp and other types of seafood. Cook the shrimp with vegetables before adding the rice, infusing the dish with a delightful seafood flavor.
- Vegetarian Fried Rice: For a meat-free option, omit the chicken and load up on a diverse selection of vegetables. You can also add tofu to increase protein content and create a satisfying texture.
- Spicy Fried Rice: If you enjoy spicy food, stir in a bit of chili paste or sriracha while cooking. This simple addition adds a spicy kick that enhances the overall flavor of the dish.
Can We Eat Chicken Fried Rice During Weight Loss?
Yes, you can include chicken fried rice in your weight loss plan if you make it healthily. Here’s how:
Choosing Healthy Ingredients
Pick brown rice instead of white rice. Brown rice has more fiber and keeps you full longer.
Use lean chicken breast without the skin. It’s high in protein, which helps maintain muscles during weight loss.
Add plenty of vegetables like carrots, peas, and broccoli. They add nutrients and fiber.
Preparing the Dish
Cook brown rice as directed, preferably the day before and refrigerate. This makes it less sticky when stir-fried. Cut chicken breast into small pieces and cook them in a non-stick pan with a little olive oil or cooking spray until done. Sauté onions, garlic, and vegetables until tender. Push them aside and scramble eggs in the pan. Mix eggs and vegetables together.
Add cooked chicken and cold rice to the pan. Season with low-sodium soy sauce and a bit of sesame oil for flavor. Stir everything together and cook until heated through.
3 More Tips To Make The Chicken Fried Rice Nutritious:
- Use a non-stick pan to reduce oil.
- Watch your portions and pair with a side of salad or steamed veggies.
- Try different spices like ginger or garlic powder for extra taste without extra calories.
With these tweaks, chicken fried rice can be a healthy and satisfying choice for weight loss. Focus on nutritious ingredients and cooking methods.
Making restaurant-inspired healthy chicken fried rice at home is a wonderful way to enjoy a nutritious and flavorful meal. By using brown rice, lean chicken breast, and an abundance of colorful vegetables, you can create a dish that is not only delicious but also supports your health goals.
This recipe provides a satisfying twist on a beloved classic, offering a perfect balance of protein, fiber, and essential nutrients. Whether for lunch or dinner, this homemade dish is sure to be a hit with your family and friends. Give it a try today!
For more healthy recipes and meal tips, check out Vegan Sandwich and explore our nutritious cooking tips.
