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Healthy Chicken Fried Rice

Chicken fried rice takeout is one of my favorite foods but it’s pretty terrible for you. I had a bunch of random vegetables in my fridge that needed to go and a huge bag of brown rice I’ve been meaning to use for the last two years. As soon as I started craving unhealthy foods, this meal instantly popped into my head. This healthy chicken fried rice is packed with veggies and is so good that I’m never doing takeout ever again. I might live off this meal for a while now.

While you can use white rice, I think short grain brown rice is a better option here. It’s firm so it doesn’t get mushy in the process and it retains a lot of moisture. As a result, this recipe is a great meal prep that will save for up to 5 days.

You can toss in shredded carrots, mushrooms, zucchini, cabbage, or green beans into this but I didn’t have those on hand. I personally didn’t add eggs (see instructions on how to cook the eggs) and I don’t recommend that you do if you plan on making this a weekly meal prep.


This healthy chicken fried rice is one of the many recipes I include in the 6-week customized meal plan I offer. I take personal care to make sure your sustainable plan includes delicious recipes that fit the macros you need to get the results you want.

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Healthy Chicken Fried Rice

Makes 1 serving which is 754.1 calories without an egg. The macronutrients are 21.3g fat, 92.6g carbs, and 48.2g protein (see notes).

Ingredients
Chicken
  • 5 oz. chicken breast, cubed
  • 2 tsp. soy sauce
  • 1/4 tsp. sesame seed oil
  • Pinch of black pepper
Rice
  • 3/4 cup cooked short-grain brown rice (45g dry)
Vegetables
  • 75g frozen green peas
  • 75g shelled edamame, fresh or frozen
  • 52g small broccoli florets, fresh or frozen
  • 40g finely chopped onions
  • 1 clove garlic, minced
  • 1 tbsp. soy sauce
  • 1 tsp. sesame seed oil
  • 2 tsp. avocado oil.
  • Black pepper and red pepper flakes to taste
Instructions
  1. Cook the brown rice based on the instructions of the package and set it aside to cool.
  2. Add the chicken to a bowl with the soy sauce, sesame seed oil, and black pepper. Mix well to evenly coat the chicken.
  3. Warm a pan on medium heat then add the chicken and keep flipping until it is fully cooked through. Drain any excess liquid and set it aside.
  4. Heat 2 tsp. avocado oil in the same pan and add the onions. Stir them for about 2 minutes until they’re fragrant. Add in the green peas, edamame, and garlic. Cook for another 5 minutes while continuously stirring to thaw the peas.
  5. OPTIONAL: If you want to add an egg, move the vegetables to one side of the pan and crack an egg on the other side. Scramble it quickly and break it into small pieces. Once it’s cooked, mix it into the vegetables.
  6. Mix the soy sauce, sesame seed oil, black pepper, and red pepper flakes together in a small bowl.
  7. Add the cooked rice and chicken to the pan with the vegetables and chicken. Gently fold the rice evenly, making sure not to crush it. Drizzle the soy sauce mixture on top and flip again to evenly coat the rice and warm it up.
Notes
  • This is a fairly large meal. I ate the whole thing but you may find that this makes 1.5-2 servings just based on how much you eat. This saves really well in the fridge for up to 5 days.
  • You don’t need to thaw out the vegetables. Just toss them in while frozen.
  • You can use any vegetables you want. Just make sure you chop them up into fine pieces. I recommend diced zucchini, mushrooms, and shredded carrots.
  • I used chicken thighs with the fat trimmed because thighs are more tender but they do add more calories.
  • I coated the chicken in 1/2 tsp. sesame seed oil instead of 1/4 tsp. because I love the flavor of sesame seeds. You can adjust this based on what you like.
  • I used soy sauce that wasn’t low sodium so I personally didn’t have to add extra salt to the meal.

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