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Chicken and Veggie Fried Rice

By June 13, 2018Main Dishes

I love a good fried rice, but they can be so loaded with fats and sugars!  This recipe that tastes great, but is also pretty healthy.  It is a new twist on an old ethnic favorite which has more veggie than usual!

Cooking and Prep time, about 40 minutes
Makes 6 (pretty large) servings

Ingredients:

3 whole carrots, peeled and chopped
½ onion finely diced
1 cup chopped green beans
1 yellow squash, chopped
3 cloves garlic, minced
1 cup corn kernels
2 cups chicken breast, cooked and diced
3 Tbsp soy sauce
1 tsp sugar
¼ tsp salt
2 eggs, beaten
3 Tbsp olive oil
1 cup basmati or jasmine rice, uncooked

Directions:

1. Cook rice according to directions on package in a large saucepan, add carrots and green beans to the rice when 15 minutes remain.
2. Meanwhile, sauté onion, garlic and yellow squash in 1 Tbsp canola oil in a large skillet (12” or larger).
3. Add sugar, salt, and 1 Tbsp soy sauce to sauted onion mixture, stir for 1-2 minutes longer.
4. Add the rice to the onion mixture in the skillet and add 1 Tbsp olive oil to the skillet. Stir and cook for 3-4 minutes.
5. Add beaten eggs and 1 more Tbsp oil, stir and cook until eggs are done (about 5 minutes).
6. Add chicken and 2 Tbsp soy sauce, stir and heat though (3-4 minutes).

Nutrition Information per Serving: Total Calories: 314, Total Fat: 11.5 g, Total Carbs: 34 g, Dietary Fiber: 4 g, Protein: 21 g

Tips and my two cents:

  • You can use other veggies as substitutes without changing the Nutrition Information too much. Other options may include, bell peppers, zucchini squash, bok choy, or kale.
  • My husband is allergic to peas so I use corn, but peas are a good substitute for corn and the more traditional way to do fried rice.
  • I have used a rotisserie chicken for the chicken in this recipe, and you can do that too, just add about 20 calories per serving (2 grams of fat).
  • You could probably do without the sugar in the recipe, since it is so minimal. But the sugar does give the rice a little different flavor, which I LOVE!
  • I like to use basmati or jasmine rice because both are medium grain rice which have more fiber content than a typical white rice. I also like them because they are so much more flavorful than white and brown rice.
  • This recipe has it all! It’s easy, a good source of protein, and all of your veggies are in your meal. I will often add a salad when I make this, but you wouldn’t have to.
    ENJOY!!!