Better-than-Takeout Chicken Fried Rice
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
Introduction
Save money and time with this Chinese food makeover. Save money and time with this Chinese food makeover.Number of Servings: 4
Ingredients
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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.
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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