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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 262.3
  • Total Fat: 3.4 g
  • Cholesterol: 52.7 mg
  • Sodium: 128.7 mg
  • Total Carbs: 30.3 g
  • Dietary Fiber: 3.8 g
  • Protein: 27.0 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!


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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



  • 43 of 45 people found this review helpful
    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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  • Incredible!
    32 of 32 people found this review helpful
    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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  • Incredible!
    28 of 29 people found this review helpful
    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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  • Very Good
    17 of 17 people found this review helpful
    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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  • 15 of 17 people found this review helpful
    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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  • Incredible!
    15 of 15 people found this review helpful
    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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  • 14 of 14 people found this review helpful
    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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  • Very Good
    11 of 12 people found this review helpful
    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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  • Good
    9 of 9 people found this review helpful
    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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  • Incredible!
    9 of 9 people found this review helpful
    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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  • Incredible!
    8 of 8 people found this review helpful
    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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  • Very Good
    7 of 7 people found this review helpful
    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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  • Very Good
    6 of 6 people found this review helpful
    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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  • Very Good
    6 of 6 people found this review helpful
    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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  • Incredible!
    5 of 5 people found this review helpful
    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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  • Incredible!
    4 of 4 people found this review helpful
    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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  • Very Good
    4 of 4 people found this review helpful
    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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  • Bad
    4 of 25 people found this review helpful
    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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  • Incredible!
    4 of 4 people found this review helpful
    Both my husband and I thought it really was better than takeout! - 1/26/12

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  • Very Good
    4 of 7 people found this review helpful
    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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  • Incredible!
    3 of 3 people found this review helpful
    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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  • Very Good
    3 of 3 people found this review helpful
    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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  • Very Good
    3 of 3 people found this review helpful
    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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  • O.K.
    3 of 4 people found this review helpful
    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

    Reply from CHEF_MEG (7/19/13)
    It's probably the salt in the high sodium soy sauce that you are missing. If you want to add more soy sauce opt for the lower sodium variety.
    Chef Meg


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

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  • Very good, popular with the kids and husband. Easy to make, useful way to throw a bunch of leftovers into a healthy dish. Added red bell peppers, peas, corn, green beans, essentially tripling the veggie content. You can't add too many! I also added some soy sauce for flavor. - 5/17/14

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  • Made this again tonight. Used SparkRecipe (slow cooker brown rice) to make the rice. Used olive oil (need to buy more sesame oil). Used sriracha sauce & Szechuan tomato sauce. Vegetables - cauliflower, red cabbage & red pepper. No mushrooms - we hate 'em. No carrots - we ran out. Delicious. - 4/26/14

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  • I substituted peas for the broccoli and next time I'll make it using whole eggs. I just like the taste better with whole eggs rather than egg whites. This recipe is a keeper! - 4/1/14

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  • Good flavor, but I felt like it needed salt. Wished I had had some low sodium soy sauce. - 1/23/14

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  • Delicious - 1/2/14

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  • I made this last week. I used tiny shrimp instead of chicken because that's what i had. I also added loads more veggies. This was really good! g - 12/30/13

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  • This is one of our favorite meals! My husband & I have it usually once each week but since I have been cooking this for a few years now, I do leave out most of the spices you have in this recipe. I use garlic, salt and pepper then we add soy sauce (lite) to our serving when ready to eat. - 11/4/13

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  • 3 stars on the recipe as printed. Like most of Chef Meg's recipes, I like the concept but found the actual recipe itself to be pretty bland. I added some green onions, black pepper, cilantro, extra garlic chili sauce and a little bit of soy sauce to help it along. After that it was delicious - 9/27/13

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  • I made this tonight. I doubled the broccoli and did extra on the other vegetables. I also felt it was a little bland so I added extra ginger and about a 1/2 tbs extra garlic ginger sauce. I may add even more vegetables next time, and perhaps a little soy sauce. - 9/24/13

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  • loved it for dinner tonight.... - 9/23/13

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  • Made this without garlic for my young daughters and they loved it! - 9/21/13

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  • I would use only real egg whites as they are healthier than a boxed item and have NO Cholesterol, as well I would not use the Chile Garlic sauce I would use Low Sodium Soya Sauce. Makes it tastier - 9/20/13

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  • amazing!!!! - 9/18/13

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  • I'm going to try this, from the comments, I might like it! - 8/15/13

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  • Delicious! I added sesame seeds and a few drops of sesame oil to give it that nice Asian flavor. I enjoyed it. - 7/17/13

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  • Awesome! I left out the carrots and added shrimp and pineapple as well. Very filling, will make again! :-) - 6/28/13

    Reply from CHEF_MEG (7/9/13)
    Great idea!
    Chef Meg


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  • So GOOD! LOVE the mushrooms in it, and the chili garlic sauce gave it just the right amount of heat without compromising the flavor. - 6/20/13

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  • Can I use minced ginger? - 6/17/13

    Reply from CHEF_MEG (6/26/13)
    Sure! You may want to reduce the amout to 3/4 teaspoon. Chef Meg


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  • I made this last week and my daughter absolutely LOVED it! And she's a very picky eater. I omitted the mushrooms and ginger, though. - 5/31/13

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  • This recipe sound so delicious and is vet healthy - 5/30/13

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  • This sounds good for leftover chicken, but can you freeze this. I am making freezer meals for a sick friend and need to freeze them.

    - 5/26/13

    Reply from CHEF_MEG (6/4/13)
    Yes you can. Just make sure the dish is completely cooled before you freeze.
    Chef Meg


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  • I've made this recipe twice. Each time I've changed it a bit, since I didn't have all the ingredients. Used wild rice the first time, yellow rice the 2nd. I've freezed the other servings. Hope it freezes well. Love this recipe. Now I can have fried rice without any guilt! - 5/20/13

    Reply from CHEF_MEG (5/23/13)
    It will freeze well. Just make sure it is cooled before going into the freezer.
    Chef Meg


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  • Very tasty - 4/24/13

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  • Good - 4/21/13

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  • The calories and carbs for the rice content are way wrong. That amount of carbs might cover the raw veggies. Important if one is diabetic. Thirteen carbs per serving would be great, too bad it is just not true.
    - 4/21/13

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  • Tastes great, easy to make and very satisfying! - 4/21/13

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  • Wow!!..Just made this and....It is really good. This is a keeper. - 4/20/13

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  • I added ginger to the chicken while it was cooking and also I had some bok choy which I added in the end. A great recipe! - 4/19/13

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  • I like Chinese food so I will try this. - 4/19/13

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  • I haven't made it yet because I don't eat rice. Does anyone think it would work with quinoa as a sub for the rice?
    Pam - 4/19/13

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  • I checked the ingredient page and they only had 28 calories for the rice. One cup of cooked brown rice has 216 calories and since this recipe serves 4 I know that one cup of cooked is the serving size. So we can safely add 188 calories to the recipe bringing the total to 359. - 4/19/13

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  • this was pretty tasty. At least my family like it too. - 3/18/13

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  • Very good! You could definitely add more veggies and a touch of soy sauce - 3/9/13

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  • The calories for the brown rice is wrong I think. Will make this tomorrow as it looks really good. - 3/3/13

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  • GREAT Recipe. I've used this numerous times. Today I made it with 14 medium shrimp instead of the chicken.
    A warning some chili garlic sauces are hot. You might want to go light the first time you make it. Specially if you have kids. - 3/1/13

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  • This was amazing! Thank you for making this recipe available. My son and husband would eat this again, and I will make it often. It's easy to do most of the prep ahead of time, and I appreciate this to be able to make a great family dinner after I get home from work. - 2/25/13

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  • This recipe is amazing! This is my first time using chili garlic sauce. I am addicted. I will be using this recipe regularly. I think I will add bok choy next time. I am also looking forward to trying it with shrimp. YUM! - 1/12/13

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  • I've made this twice. Once with chicken and last night with left over pork roast. Both ways were a hit with everyone. - 1/9/13

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  • That looks good!! - 1/7/13

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  • Sounds perfect :) - 1/7/13

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  • This will be dinner tonight. It sounds great! - 1/7/13

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  • I didn't enjoy this recipe at all....too watery and I think the chili garlic sauce is an acquired taste. If I make it again I'll use soy sauce or light teriyaki and let the water cook down....however the ingredients blended well and the portions were great - 1/6/13

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  • this looks awesome - 12/11/12

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  • Great dinner; no need to have anything additional, the serving size makes this one a meal! - 11/6/12

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  • This is the best homemade fried rice I've had. I used whatever veggies I had in the fridge, broccoli, carrots, onions and snap peas. Cut the eggs down to 2. Just a drizzle of sesame oil while cooking, and used asian chili sauce and a bit of lite soy sauce. It was GREAT! - 10/23/12

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  • This recipe was delicious! Way better than take-out chicken fried rice! Thank you :) - 10/8/12

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  • Amazing!!!! My husband and I loved it! - 10/7/12

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  • Love this - 9/26/12

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  • love this - 9/26/12

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  • This will go down well for my son's birthday dinner tonight. - 9/26/12

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  • Bad
    0 of 1 people found this review helpful
    Worst recipe I have ever tried. Dull, bland, tasteless. Could not be any more different than take out chicken fried rice. - 9/23/12

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  • yumyumyum - 9/12/12

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  • DELICIOUS! I'm not a huge fan of veggies and am always looking for recipes that I can enjoy veggies with. This is it! AWESOME!! Added a hint of soy sauce for flavor. - 8/13/12

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  • Loved this recipe. I made a couple substitutions for what I had on hand. Will definitely be making this again. - 8/11/12

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  • I loved this receipe. Its so simple to make. I did alter the receipe by steaming my veggies first (and I added green beans) to ensure they were soft. Really good. The chili garlic sauce is AWESOME!!!! - 8/10/12

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  • 0 of 2 people found this review helpful
    never spray a hot pan with cooking spray...fumes are toxic..
    - 8/8/12

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  • Just a few pointers:
    1)To the lady who says her vegetables were not cooked; save yourself the trouble of steaming the vegetables - just follow the instructions and chop them smaller so they cook faster
    2)Stir in 1 tsp of sesame oil over the final product - the smell is marvellous
    - 8/7/12

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  • YUM! I didn't have chili sauce on hand so I made my own. Mine was A LOT spicier than the store bought stuff. But overall, I loved the flavors. - 8/6/12

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  • Loved IT!!! - 7/12/12

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  • Very good. - 7/6/12

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  • I make something like this myself. It's very low in calories and I usually eat a lot of it. I measure everything with scales. By the way... I don't add any oil to my pan at all. It would probably stick at higher temps but I keep it around low. - 6/22/12

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  • Enjoyed this, quick, tasty & HEALTHY! - 6/19/12

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  • sounds great! can't wait to try it! The only reasons i can think to leave soy sauce out is unless it is pure soy, it does have wheat in it as well as the amount of sodium. - 6/3/12

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  • Altered the veggies for what I had on hand but the basic was great. Love this low sodium choice - 5/31/12

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  • This time of year fiddleheads are bound to show up in this.
    I like doing the garlic and onion one of the ways they do in India - put them in a little water, puree in blender. When you add it to the recipe it makes a nice thickening agent. - 5/14/12

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  • Will be making this tonight, but I did find a mistake in the calorie calculations. The recipe calls for 2 cups of rice, but the calculations only have .5 cups. I thought this might be .5 cups, dry, but I know that 2 cups of cooked rice is more than 100 calories. - 5/14/12

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  • Awesome and very satisfying!! I was famished after a hard gym workout so I used a 10 oz can of chicken breast (drained & rinsed) and asparagus instead of broccoli. Since it makes 4 servings, the portion is very generous. A KEEPER!! - 5/2/12

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  • I used stir fry oil which has garlic, ginger, etc. already in it. It gave the dish a lot of flavor. Left out the chili sauce and passed it at the table so people could add their own heat. Also added 2 tbls. soy sauce. Surprised that's missing from the recipe.
    - 5/2/12

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  • This is an amazing dish - a new favorite in our house! - 5/1/12

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  • This is very good-I added green and red bell peppers.I love that its low sodium also - 4/28/12

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  • I too thought it was a little on the bland side but, loved the concept. Will tweek and make again! - 4/20/12

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  • It says add water to the vegetables but it doesn't say how much. Anyone have an answer? - 4/19/12

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  • This is very yummy. I love it. I will be making it again real soon!
    The ginger and garlic are soo aromatic. I had extra cooked pork loin so that is what i used for the meat. - 4/13/12

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  • Made this last night. Used green onions, too. It was great. When I printed the recipe, it didn't have the # of servings, so I had to come back and get that info. I ate one serving of 4, and it was filling, too. - 4/11/12

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  • 0 of 1 people found this review helpful
    Thank goodness for the comments. When there is a weird ingredient ie; chili garlic sauce, that I do not know where to buy, someone always suggests a substitution. Thanks. I wish Chef Meg would think of us simple folk. - 4/11/12

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