Homemade Chicken and Vegetable Fried Rice

Posted on August 4 2017

A figure-friendly option when you're craving Chinese food.

If your rice looks anything like the picture below, you are not living. Rice can be made in so many delicious ways, why would you ever leave it plain? 

plain-rice.jpeg

Okay, I know why you might leave it plain... because it's unhealthy to make fried rice, right?

Well... yes, fried foods are typically unhealthy (and don't even get me started on how bad takeout Chinese food is for you), but this version of chicken fried rice is a little more waist-friendly.

So the next time you’re tempted to order from the Chinese restaurant down the street, cook this healthier version of chicken and vegetable fried rice instead. 

Chicken and Vegetable Fried Rice

chicken-fried-rice.jpg

 

Ingredients: 

  • 1 cup red, yellow, or green bell pepper, diced (I used all three)
  • 1/2 cup diced broccoli
  • 1/2 cup chopped yellow onions
  • boneless, skinless chicken breasts (about 4 oz each)
  • 1 cup of cooked, cold brown rice
  • 3 tablespoons water
  • 1 tablespoon olive oil
  • 2 eggs, beaten (optional)
  • 2 - 3 tablespoons teriyaki sauce
  • 1 tbsp sesame seeds (optional)

Directions to cook the rice:

  1. Cook the rice according to the directions on your package. Remove from heat and let it sit for 5 minutes, covered.
  2. Refrigerate rice until cold, preferably overnight. (This is important as it prevents the rice from sticking.) 

Directions to fry the rice:

  1. In a large nonstick skillet on medium heat, add the olive oil, chicken, onions, bell peppers, and broccoli and cook for about 5 minutes.
  2. Once the onions are translucent and the chicken is almost all the way cooked through, add the cold cooked rice and water to the skillet and increase heat to medium-high. Let this cook for a few minutes. 
  3. Push rice to one side and add beaten eggs to the other side, scramble quickly then toss in with the rice mixture. (optional)
  4. Stir in the teriyaki sauce.
  5. Remove from the heat and sprinkle sesame seeds over top. (optional) 

You can make a similar dish with pork or steak if you prefer. The options are endless with this healthier version of homemade fried rice. Enjoy!

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