Healthy Unfried Chicken Fried Rice

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 270.7
  • Total Fat: 14.7 g
  • Cholesterol: 103.5 mg
  • Sodium: 118.5 mg
  • Total Carbs: 16.9 g
  • Dietary Fiber: 2.5 g
  • Protein: 17.5 g

View full nutritional breakdown of Healthy Unfried Chicken Fried Rice calories by ingredient
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Number of Servings: 4


    1 cup dry brown rice
    3 tbsp sesame oil (divided)
    2 medium carrots, diced
    1 cup peas or shelled edamame
    2 tbsp soy sauce or liquid aminos
    1 fresh egg
    4 boneless skinless chicken thighs, cubed
    salt to taste


Start by preparing the brown rice. If you are making it on the stovetop, add 1 cup dry brown rice and 2 cups water to a sauce pan. Cover and simmer for 20-25 minutes, or until the rice is tender and the water has cooked away.
In a small bowl, prepare the dressing by whisking together 1 tbsp sesame oil and 2 tbsp liquid aminos or soy sauce. Set aside until ready.
Add 1 tbsp sesame oil to a large non-stick skillet on medium high heat. Add chicken and cook through. Set aside.
Once the rice is cooked add another tbsp of sesame oil to the skillet and heat. Add rice. “Fry” the rice for about 5 minutes to help give it that great fried rice texture, and to incorporate the great flavors of the sesame oil.
Next add the diced carrots and the peas,and stir to combine.
Stir the edamame and carrots in, mixing frequently so that everything is cooked through. After a few minutes, add the sesame-soy mixture and chicken…
And quickly stir to coat – the sauce should sizzle and steam!
Using your spatula, push the rice to the sides of the skillet, forming a hole in the middle of the pan.
While the pan is still nice and hot, crack an egg right in the center of that space – it should start to scramble right away.
Use a spatula to break the yolk and quickly scramble the egg.
If needed, season to taste with additional salt (probably not needed though because of the soy sauce), and serve in your favorite Asian-style bowl!

Serving Size: Makes 4 side dish servings or 2 meals

Number of Servings: 4

Recipe submitted by SparkPeople user LEIGHWOMAN.

TAGS:  Poultry |

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