Skinnylightful Chicken Fried Rice

Print Friendly

chicken fried rice

This popular Chinese dish is soooo delicious!!! My version is made with all skinny ingredients. First, I cut down on the oil, using canola and sesame oil.  Next, I used brown rice instead of the typical white. In addition, I used cooked chicken breasts, egg whites and reduced-sodium soy sauce. This dish is quick to prepare if you get organized. First, you can cook the rice the day before and use cooked chicken from the market. Next, chop the ingredients and gather the rest. When you’re ready to start cooking, it’s all there to add to your wok or pan. Each main course serving has 281 calories, 7 grams of fat and 7 Weight Watchers SmartPoints. P.F. Chang’s dish contains 383 calories, not bad, but over twice the fat, 16 grams and almost 3 times the sodium! I know you’ll love this and want to make it often. Don’t forget the chopsticks!

Prep Time: 20 minutes

Cook Time: 6 minutes for stir fry


Ingredients

1½ tablespoons canola oil

1½ cups cooked chicken breast, diced and skin removed

½ cup sliced scallions (green onion)

3½ cups cooked brown rice, I like Basmati brown rice (~ 1 cup raw)

1 cup chopped celery

1 cup frozen peas, not thawed

3 tablespoons reduced-sodium soy sauce

4 egg whites

2 teaspoons toasted sesame oil or canola oil

Black pepper, to taste

2 scallions for garnish, if desired


Instructions

1. In a nonstick wok or large nonstick pan, add canola oil and preheat over medium-high heat.  Stir in cooked chicken and scallions; stir-fry for 1 minute.

2. Add cooked rice, frozen peas (breaking them up) celery, and soy sauce.  Cook for about 3 minutes until heated through, tossing gently to coat all ingredients.  Push rice mixture to the sides of wok or pan.  Add egg whites to center of wok.  Cook and stir about 1 minute or until the eggs are completely cooked.  Mix eggs into rice mixture.  Add sesame oil, a little black pepper and stir fry ingredients all together.

3.  Serve immediately. Store leftovers in refrigerator for up to 2 days.

Makes 6 servings (about 1 cup each)


Food Fact

Fried rice is a common stable in American Chinese cuisine especially the type sold in Chinese take out.


Healthy Benefits

Brown rice is a good source of magnesium, which helps to maintain proper blood pressure.  It also contains a fair amount of fiber, iron, niacin, thiamine and vitamin B6.

Egg whites are very low in calories, high in protein, and contain no fat or cholesterol.


Shopping Tips

My favorite rice to use is brown Basmati rice.  You can find it now in most supermarkets.  I bought it at Trader Joe’s. They also sell package of cooked brown rice.

Trader Joe’s sells packages of cooked, sliced or chopped, chicken breasts that are really tasty.  The plain chicken breasts or teriyaki chicken breasts work best for this dish.  If you buy a cooked chicken from the supermarket, be sure to remove the skin before chopping and adding to this dish.


Weight Watchers SmartPoints
7
Weight Watchers POINTS PLUS
7
Weight Watchers
(old points) 6

SKINNY FACTS: for 1 serving (about 1 cup each)
281 calories, 7g fat, 1g sat. fat, 18g protein, 35g carbs, 3g fiber, 2g sugar, 461 mg sodium
FAT FACTS: for PF Chang’s Chicken Fried Rice
383 calories, 16g fat, 18g protein, 41g carbs, 2g fiber, 1137 mg sodium

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • LinkedIn
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

Share This

Share |

65 Responses to “Skinnylightful Chicken Fried Rice”

  1. admin Says:

    Thanks Meg!

  2. Larry Says:

    I make this recipe but add smoked chicken. It may sound like an odd combination, but the smokey flavor adds a tremendous amount of flavor to the dish. So Yummy ! Thanks for the recipe.

  3. admin Says:

    Yum Larry. I can totally picture the taste. Thanks for sharing!

  4. Nicole Says:

    Absolutely delicious, I didn’t have peas or sesame oil so I used a little coconut oil and I substituted red onions for the green onions. I will get those ingredients and make it again and again!

  5. admin Says:

    Love your feedback Nicole. Thank you! The beauty of a dish like this is that it’s very flexible.
    All the best,
    Nancy

  6. Karen Says:

    I came across your website recently but last night was the first time I made something. The chicken fried rice was a big hit with my family. The instructions were easy to follow and the end result was delicious. I’m looking forward to trying lots more of your recipes. Thank you

  7. admin Says:

    I’m so happy you enjoyed your first recipe from my site Karen. Thanks for the feedback.
    Have fun skinny cooking!
    My best,
    Nancy

  8. Cydnee Says:

    Nancy, I love fried rice and your skinny version looks fabulous! I can’t wait to try it. Thank you very much for joining in the celebration of #purebloglove, we enjoy having you each week. I hope to see you on Thursday at 8PM, EST through Sunday night. ~Cydnee

  9. admin Says:

    Thanks so much Cydnee!

  10. Skinnylightful Chicken Fried Rice | Dine Decorate Design Says:

    […] Skinnylightful Chicken Fried Rice […]

  11. Chowringhee Says:

    This is so simple, thanks for sharing this recipe with pictures which make it easy to know.

  12. admin Says:

    My pleasure. Enjoy!

  13. janice Says:

    what pepper? Red pepper or Black I don’t see it in the recipe. Sounds yummy

  14. admin Says:

    Janice you add a little black pepper, to taste. I’ve added it to the recipe.
    Sorry it wasn’t clear.
    Enjoy!
    My best,
    Nancy

  15. Mazie Smith Says:

    Would love to reference this website as a guide for planning and preparing my Weight Watchers meals.

  16. admin Says:

    Please feel free to share my website.
    Thanks so much Mazie!
    My best,
    Nancy

  17. Serena Says:

    How many smart points is this?

  18. admin Says:

    Serena, each serving has 7 SmartPoints.
    Enjoy!
    My best,
    Nancy

  19. Divya Thomas Says:

    Hi Nancy,

    Love the recipe! I was just wondering how you cook your brown basmati rice, the packaging on the organic brown rice says to add butter while cooking (I’m probably going to substitute coconut oil for it). Is that included in the nutritional information or should I add it to my calorie count.

    Thanks!

  20. admin Says:

    I follow the cooking instructions on the package, the amount of water and cooking time but don’t add butter, oil, salt or anything else, while cooking. It doesn’t need it Divya!
    My best,
    Nancy

Leave a Reply