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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 171.7
  • Total Fat: 1.5 g
  • Cholesterol: 49.3 mg
  • Sodium: 134.9 mg
  • Total Carbs: 13.5 g
  • Dietary Fiber: 2.5 g
  • Protein: 25.5 g

View full nutritional breakdown of Better than Takeout Chicken Fried Rice calories by ingredient
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Better than Takeout Chicken Fried Rice

Submitted by: CHEF_MEG
Better than Takeout Chicken Fried Rice

Introduction

Save money and time with this Chinese food makeover. Save money and time with this Chinese food makeover.
Number of Servings: 4

Ingredients

    12 ounces boneless chicken breast, diced into 1/2 inch cubes
    1 cup sliced mushrooms
    1 small onion, sliced into thin strips
    1 cup shredded carrots
    1 cup chopped broccoli
    1 garlic clove, chopped
    1 teaspoon ginger, chopped
    1 tablespoon chili garlic sauce
    2 cups cooked brown rice
    1/2 cup egg whites (or 4 egg whites or 3 whole eggs)


Tips

The original version of this Chinese favorite has 542 calories and 13 grams of fat, plus half a day's worth of sodium. Chef Meg's version is much healthier, packed with veggies, and ready in less time than it would take you to order takeout!
In a rush? Grab pre-cut veggies from the salad bar, a carton of egg whites, and heat-and-serve brown rice. Combine with leftover chicken, and dinner's ready in 15 minutes!


Directions

Mix the garlic sauce with 1/4 cup water and set aside.
Heat a wok or large sauté pan over medium heat, then remove from heat just to coat with nonstick cooking spray. Add chicken, heat until cooked, about 5 minutes. Place the cooked chicken in a large bowl and set aside.

Add the onions, mushrooms, and carrots to the pan or wok, turn the heat to high, and cook for 2 minutes. Add the broccoli, garlic, and ginger, and cook for additional 2 minutes.

Add the garlic sauce and water to the vegetables, stir to combine, and remove from heat. Pour the vegetables and sauce on top of the chicken and set aside.

Spray the pan once more with nonstick cooking spray, and add egg whites. Cook over high heat, stirring constantly, until eggs have almost set. Add the rice, stir to combine, then add the chicken and vegetables. Cook another two minutes, until the eggs have fully cooked.






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Member Ratings For This Recipe

  • CARLYHANCOCK


    33 of 35 people found this review helpful
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    What is the purpose of preheating the pan before adding the cooking spray? - 1/11/12

    Reply from CHEF_MEG (1/12/12)
    You should always add oil to a hot pan for more efficient cooking. Remember it like this: Heat the pan, heat the oil, heat the food.


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  • CHAR2728

    Incredible!
    27 of 27 people found this review helpful
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    Chili Garlic Sauce is sold in Asian food section in a 5 oz glass bottle yellow lid red sauce (NOT hot), by MW Polar Foods bar code 074027500119. OR search for: Chef Meg's Favorite Ginger-Garlic Sauce recipe to make your own. - 5/19/12

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  • HMCARRILLO

    Incredible!
    21 of 21 people found this review helpful
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    Great....loved it. I did, however, use peanut oil to cook to the chicken and did add bean sprouts when adding the rice. Marinated chicken in 3tbs soy sauce, 3tbsp rice vinegar, 1 tsp sugar, 1/2 tsp ginger powder, 2tbsp minced garlic. - 1/22/12

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  • MLOB123

    Very Good
    13 of 13 people found this review helpful
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    I didn't have the chili garlic sauce, so I mixed about 1 tablespoon of brown spicy mustard and a dash of garlic powder into the water for taste. - 1/25/12

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  • TIGGER2094


    11 of 13 people found this review helpful
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    adding oil to a hot pan ensures less "sticking" lol. just one note, never preheat a non-stick, teflon-coated pan with nothing inside. they give off some crazy chemical that has been known to harm birds (and quite possibly humans, as well). - 4/10/12

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  • SMROBE01


    10 of 10 people found this review helpful
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    good combination, but needed more seasoning.Added more fresh garlic & fresh ginger & added white pepper and a little low sodium Tamari sauce. Sub. grn onion for reg onion as KisseeKat2 did, added bean sprouts. Stir fried broccoli & carrots before other vegies since they take longer to c - 2/1/12

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  • KISSEEKAT2

    Incredible!
    9 of 9 people found this review helpful
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    THIS IS A RECIPE I MAKE SEVERAL TIMES A MONTH, EXCEPT I USE SOY SAUCE INSTEAD OF CHILI GARLIC SAUCE,(DON'T LIKE CHILI), ADD GREEN ONIONS AND ZUCCHINI. MY FAMILY LOVES IT. - 1/29/12

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  • TCHNCRFT

    Very Good
    7 of 8 people found this review helpful
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    Thanks to those of you who noticed that the calorie calculations for the rice were wrong.
    Also, don't know if this was mentioned earlier, but the calories for the eggs is based on Egg Beaters. If you're using 3 whole eggs (which the recipe offers as a substitution), make sure you're adjusting, too - 6/27/12

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  • MRSROLLO

    Incredible!
    7 of 7 people found this review helpful
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    Made tonight and subbed cabbage for the mushrooms since I don't care for them. Delish!!! Even the kids liked it! - 1/17/12

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  • E_FAITH

    Very Good
    5 of 5 people found this review helpful
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    My family loved it! I used soy sauce instead of the chili garlic sauce and omitted the ginger and it was still a huge hit! The entire pan was cleaned out and the bowls were licked clean. Will definitely be making this again, and already have requests to do so! - 8/8/12

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  • ANNLHA

    Good
    5 of 5 people found this review helpful
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    Like other comments, I also thought it was lacking a little in flavor. Next time I will cook the rice in low sodium FF chicken broth instead of water. And I will also put some of megs garlic ginger sauce in it too!! A good starter recipe to adjust to your personal taste as you like. - 4/10/12

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  • LISA-MAE

    Very Good
    5 of 5 people found this review helpful
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    I made this last night. It was a little under seasoned but after adding some soy sauce, rice wine vinegar and sesame oil to the recipe it was great. - 3/6/12

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  • GAKAYE

    Incredible!
    4 of 4 people found this review helpful
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    I found this on Pinterest, and just made it tonight. I used the recipe more as a method, and altered the veggies to use what I had on hand. I also used a leftover cooked pork chop in place of the chicken. It is TOO good! I definitely ate more than 1 serving! I did add some soy sauce. - 7/29/12

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  • 3LITTLEPIGSRWE

    Very Good
    4 of 4 people found this review helpful
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    I've always heard the saying, "Hot pan, cold oil, food never sticks," and it seems to be true. Great recipe. Made as directed. Yum - 7/6/12

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  • RUKASPOOKA

    Very Good
    4 of 4 people found this review helpful
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    Very good, my veggies were still a little crispy might steam them first next time. Overall yummy but I made my own sauce instead of the chili garic sauce and also was out of ginger so I sprinkled curry instead on my chicken - I substitue often when cooking - 5/1/12

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  • CARRIE02

    Bad
    4 of 24 people found this review helpful
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    I made this last night - didn't like it. I used the ginger from the spice aisle - huge mistake - it overpowered the taste and it wasn't good - definitely should've used less or not at all. I couldn't find chili garlic sauce, so used a garlic sauce marinate/grilling sauce.Not a repeat for me. Sorry. - 4/11/12

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  • PATRICIAANN46

    Incredible!
    4 of 4 people found this review helpful
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    I didn't have any Chili-Garlic Sauce, so I added grated garlic and chili powder. The family loved it. - 4/10/12

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  • MONNIEK

    Incredible!
    4 of 4 people found this review helpful
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    I used the Garlic Ginger Marinade Sauce (2 tbsp) on the chicken, subbed zuchini for the mushrooms, omitted the onion, I only had 1 1/2 cups of brown rice, but man it was very good! I did cut the galic chilie in half, for my sons sake. - 2/18/12

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  • LAURITA12

    Incredible!
    4 of 4 people found this review helpful
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    Both my husband and I thought it really was better than takeout! - 1/26/12

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  • NITAINMN

    Very Good
    4 of 7 people found this review helpful
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    Sounds delicious but, I will make it vegetarian with bok choy Munbg sprouts and tofu with no garlic since I am allergic to it. Thanks Chef Meg:-) - 1/17/12

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  • MS_ZENZI

    Incredible!
    2 of 2 people found this review helpful
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    Really good. I didn't have some of the ingredients on hand, so I made it with low sodium soy sauce, and then added chili flakes, ginger powder, and garlic powder to my veggies to subsitute for the fresh. Made it with chicken and again with shrimp. Awesome. Authentic. - 2/12/13

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  • DYBURCH

    Very Good
    2 of 2 people found this review helpful
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    This was really good! One of the better healthy fried rice dishes that we have tried. I changed a couple of veggies, but did everything else as stated. My picky husband actually liked it! - 1/23/13

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  • WHYMOORE

    Very Good
    2 of 2 people found this review helpful
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    Used a pre-cut veggie pack from my grocery with mushrooms, onions, zucchini, snow peas, bok choy and carrots, rather than the combo in the recipe and also added red peppers and serrano chilles and an extra garlic clove to give it a kick. It was super easy and really yummy! Will make again and soo - 9/26/12

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  • GREASE31

    Incredible!
    2 of 2 people found this review helpful
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    I luv this recipe, it sounds just perfect. - 9/26/12

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  • JENNIFERLYNN76

    O.K.
    2 of 2 people found this review helpful
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    This was just "okay." We were not that impressed with it. I think it was missing something to make it more like takeout-or as it states better than takeout. I wish I knew the taste it was missing because I would try making it again. I was unable to figure that out though :( - 8/24/12

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