Healthy Chicken Fried Rice

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Healthy Chicken Fried Rice that's packed with veggies and better than take out. Make this quick and easy gluten free and Weight Watchers friendly meal to satisfy your Chinese food cravings. Jump to Recipe keyboard_arrow_down

366 CALORIES 31g CARBS 8g FAT 39g PROTEIN
6
Freestyle™ SmartPoints™ New!
(7 Old SmartPoints™)
(9 PointsPlus®)

Forget takeout with this Healthy Chicken Fried Rice, you can enjoy fried rice at home without the guilt. This recipe is easy to make, filled with protein and veggies but still tastes just as good as takeout. It's a great twist on this classic Healthy Fried Rice.

Confession time. I love Panda Express. The orange chicken and fried rice is delicious. Lucky for me, I don't live anywhere near one and it is an occasional indulgence on road trips since as we all know it's not the healthiest option. However, it is actually pretty easy to make some amazing fried rice at home that is actually good for you.

The key to making a really good chicken fried rice at home that actually crisps up and browns is using cold, previously cooked rice. To make this easy, I usually try to plan a meal with rice a few days before and just save the leftovers. Then you just need to grab some previously cooked chicken, which I always have on hand, and veggies and you are ready to make dinner in about 15 minutes.

A few more notes to consider before making this recipe. Although traditional fried rice uses peas, I prefer to use edamame instead. Not only does it pack in some extra protein, it also retains a great color and texture when cooked. Sometimes peas can get mushy and brown. You'll notice I didn't use either in the recipe, but many people have asked about adding them in.  Also if you prefer a more traditional rice, use white rice instead of brown.

Is chicken fried rice good for you?

Traditional restaurant fried rice with chicken isn't usually a very healthy option. It's made with white rice, which is less nutrient dense than brown rice, and usually laden with lots of oil. It also is normally really high in sodium and can contain lots of unwanted additives like MSG and other preservatives.

Making fried rice at home gives you the opportunity to make a much healthier version. This recipe uses lean chicken breast, nutrient dense brown rice, tons of veggies, reduced sodium soy sauce, and a minimal amount of oil to create healthier fried rice at home.

What can I serve with chicken fried rice?

If you are serving this as a main dish and want something extra to serve on the side, there are plenty of great options for side dishes. Consider

  • Edamame: Edamame is a great option for serving alongside fried rice and is a great way to add some extra protein. This Sesame Soy Edamame is a fun twist on traditionally steamed edamame and is full of great flavor.
  • Soup: Another option is to reach for a bowl of Asian soup. You could use miso soup, egg drop soup, or Chinese hot and sour soup. 
  • Lettuce or cabbage wraps: Kids love eating with their hands, so why not serve your fried rice in some lettuce or cabbage leaves. Not only will you squeeze in some extra veggies, but it also makes dinner more fun.

Can I make chicken fried with with cauliflower rice?

Absolutely! Just swap out the brown rice for cooked cauliflower rice. One important note, just like with regular rice, this rice will come out the best if you have precooked the cauliflower rice and let it hang out in the fridge for a night. If you need to cook the cauliflower rice the same night, make sure to cook out the extra moisture (especially if you are cooking it from frozen) so that it will get brown and crispy. 

Can I add egg to this recipe?

If you love egg fried rice, then you will defintiely want to add a few eggs to this recipe. The easiest way to do this is to start by whisking a few eggs together with salt and pepper. Add them to a hot pan and scramble until just cooked. Remove them from the pan and set aside. Cook the rice as directed. Fold them in when you add the chicken. 

How long will this keep in the fridge?

Fried rice will keep in the fridge for 3-4 days in an airtight container. That makes this a great recipe for meal prep. Consider making up a big batch and then packing it individual containers to take for lunches. This is also a popular choice in kids lunches for school since it tastes good hot or cold.

Can I freeze fried rice?

Yes! This is actually one of my favorite tricks. Start by cooking the rice and letting it cool completely. Once it is cooled, pack it into freezer safe bags, making sure to push out all of the air. Use a large bag for a family size portion or smaller bags for individual portions. Then simply defrost overnight in the fridge (or simply grab from the freezer) and heat in a hot skilet with a touch of oil. It cna also be reheated in the microwave. 

The Recipe

Healthy Chicken Fried Rice

PREP TIME: 10 Min
COOK TIME: 15 Min
TOTAL TIME: 25 Min
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Ingredients

US METRICS
  • 1 tsp Chinese five spice powder
  • 1 tsp coriander
  • 1/2 tsp cumin
  • 1 tbsp ginger, grated
  • 1/4 cup reduced sodium soy sauce (GF if needed)
  • 1 tbsp sesame oil
  • 2 U cloves garlic, minced
  • 1 U carrot, thinly sliced
  • 1 cup green beans (fresh or frozen)
  • 1 U red bell pepper, thinly sliced
  • 2 cups cooked brown rice
  • 1 lb cooked boneless skinless chicken breast, chopped
  • 1/4 cup green onions, thinly sliced

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Instructions

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1

Whisk together the five-spice powder, coriander, cumin, ginger, and soy sauce.

2

In a large skillet, heat the oil over medium high heat. Saute the garlic for 30 seconds.

3

Add the carrots and green beans to the pan and cook for 3 – 4 minutes, or until they become tender. Add a little water to the pan (as necessary to keep the carrots from sticking) and cook with a lid.

4

Add the bell peppers, rice, chicken and sauce. Cook for 2 – 3 minutes, stirring constantly.

5

Sprinkle the green onions over the top and serve hot.

Nutritional Facts
Serving Size: 1.5 cups
Amount Per Serving
Calories 366
Calories from Fat 73
% Daily Value *
Total Fat 8g
12%
Saturated Fat 2g
9%
Monounsaturated Fat 1g
0%
Polyunsaturated Fat 1g
0%
Cholesterol 118mg
39%
Sodium 607mg
26%
Total Carbohydrate 31g
10%
Dietary Fiber 4g
16%
Sugars 3g
Protein 39g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Chicken fried rice with brown rice and vegetables ready to be served in a plate.
† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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