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Skinnylightful Chicken Fried Rice

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This popular Chinese dish is soooo delicious!!! And, 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.  This delectable chicken fried rice contains 281 calories, 7 grams of fat and 7 Weight Watchers POINTS PLUS. 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

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, 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
(old points) 6
Weight Watchers POINTS PLUS
7

SKINNY FACTS: for 1 serving (about 1 cup each)
281 calories, 7g fat, 18g protein, 35g carbs, 3g fiber, 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

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46 Responses to “Skinnylightful Chicken Fried Rice”

  1. www.xxxlblog.com Says:

    Wonderful post! I love your website, and am a longtime follower. I will be back

  2. Flyer Printing Says:

    Chicken fried rice? Wow this is great, this is my anniversary gift to my boyfriend. I made one last week and guess what?He loved it,the taste is different unlike other fried rice recipes! Few days ago, I’ve been searching for a chicken fried rice but I can not find a recipe that will suite my boyfriend’s taste. he wanted me to make another one so lucky for me because i read your recipe. Thank You.

  3. admin Says:

    I’m so happy to hear you and your boyfriend enjoyed the recipe. Happy Anniversary!

  4. Sarah Says:

    This look so yummy! Thanks!

  5. Jamee Says:

    I made this tonight and thoroughly enjoyed it! Thank you!

  6. admin Says:

    i love the feedback Jamee. I’m so happy you liked it! Best wishes, Nancy

  7. Skinnylightful Chicken Fried Rice | | Healthy RecipesHealthy Recipes Says:

    [...] Click here for the full recipe! [...]

  8. Minnie@thelady8home Says:

    I have some rice left over from yesterday, scallions in the fridge. I am going to try this tonight. I probably am going to add some mushrooms too, and shredded carrots. Yummm!!

  9. admin Says:

    All sounds yummy to me Minnie!

  10. Tirabaralla Says:

    Thank you for this recipe, gonna pin it as it sounds delicious indeed!

  11. admin Says:

    Thanks so much for sharing my recipe on Pinterest Tira!

  12. Stacey@realhousemoms Says:

    This recipe looks amazing and my kids would love it too! I am going to try this soon. Thank you! I found you on Mop it Up Monday!

  13. Sara Says:

    this looks delicious!

  14. admin Says:

    Thanks so much Sara!

  15. admin Says:

    Thanks for stopping by Stacey. I hope your family enjoys this recipe!!!

  16. Skinny Chicken Fried Rice Says:

    [...] Chicken Fried Rice (Less than 300 Calories!) December 6, 2012 By Julie Leave a Comment Skinnylightful Chicken Fried Rice is one of my favorite recipes developed by Nancy Fox of  Skinny [...]

  17. admin Says:

    Thanks so much for sharing my recipe. I hope everyone on Appetite for Heath enjoys it!

  18. Jenn Says:

    This was delicious! Thanks so much for the recipe. I made it with leftover cornish hen since that’s what I had on hand and it still turned out great.

  19. admin Says:

    Thanks so much Jenn for the wonderful feedback!

  20. life according to lenetta Says:

    Hi I found you on the Blog hop. Now following you. Please stop by and say hi when you get a minute. have a great week. :) Please check out my new Weekly Goals Blog hop. You can find it here. http://lenettacarnes.blogspot.com/2013/01/weekly-goals-linkup.html#more Would love it if you would link up with me.

    Lenetta

  21. admin Says:

    Welcome to my site Lenetta. Your Weekly Goals Blog Hop sounds really fun. I’ll check it out!

  22. Diane Balch Says:

    I always mess up stir fries… this looks like one I can handle. Bring it by foodie friday today.

  23. admin Says:

    Thanks Diane…I love your Foodie Friday link party!

  24. madge | the vegetarian casserole queen Says:

    Love fried rice, but hate the fat and sodium! Can’t wait to try this one…thanks for sharing!

  25. admin Says:

    I hope you enjoy it. You can easily make it vegetarian by adding tofu or edamame instead of chicken!

  26. Stephanie Buckley Says:

    I’ve made this a couple of times now, and we love it!! Have you ever tried this with shrimp? If so how much shrimp can I use? Thanks again for your great recipes!

  27. admin Says:

    Stephanie, I’m so happy you’ve been enjoying this fried rice recipe. I’ve never tried it with shrimp but sounds yummy! I’d use 6-8 ounces to replace the chicken.
    If you make it this way, I’d love to hear how it turns out.
    With best wishes,
    Nancy

  28. Stephanie Buckley Says:

    Ok great thank you!

  29. The Better Baker Says:

    What a great recipe! I know I could eat a whole bowlful of this yummy dish. Thanks SO much for your link back – yeah!! =) Have a wonderful week ahead.

  30. admin Says:

    Thanks so much Marsha! You too.

  31. The Better Baker Says:

    Nancy – please come on over to Weekend Potluck and snag your “Featured Button”…this lovely recipe is my personal favorite from last week’s party. Thanks again for linking up..and linking back. =) I can’t wait to make this dish. http://thebetterbaker.blogspot.com/2013/05/lightened-strawberry-pizza-weekend.html

  32. admin Says:

    Marsha, I’m so excited to see you featured my Skinnylightful Chicken Fried Rice as your personal favorite!!! Thank you so much!
    I love sharing my recipes at your fabulous Weekend Pot Luck link party every Friday. http://www.thebetterbaker.blogspot.com/
    With my warmest wishes,
    Nancy

  33. Fried Rice with Vegetables & Ham | Weight Watchers Friendly Recipes Says:

    [...] (Simple Nourished Living) Easy Fried Rice (Weight Watchers) Spicy Shrimp Fried Rice (SkinnyTaste) Skinnylightful Chicken Fried Rice (Skinny Kitchen) Filed Under: 8 PointsPlus, Dinner, Leftovers, Pork, Side Dishes Tagged With: [...]

  34. admin Says:

    Martha, thanks so much for including my recipe, Skinnylightful Chicken Fried Rice in your post.
    Your rice dish looks really yummy, too!
    Wishing you all the best,
    Nancy

  35. Miz Helen Says:

    Your Chicken Fried Rice is fabulous, we are going to just love it! Thanks so much for sharing with Full Plate Thursday and have a great weekend!
    Miz Helen

  36. admin Says:

    Thanks Miz Helen. Enjoy every skinny bite!

  37. Ashley Says:

    I am trying to get healthy and just found your website. I think I am going to start with this but I am not much of a cook. The question I have is about the toasted sesame or canola oil… How do I toast it? Or is it bought that way? Probably a silly question, but I thought I’d ask instead of giving up on the dish altogether. It looks so good.
    Ash

  38. admin Says:

    Welcome to my site Ashley. And, there are no silly questions! You can either use toasted sesame oil, which comes that way or regular canola or vegetable oil for this recipe. The only type of oil that I’m aware of that comes toasted is sesame oil. This is such a forgiving recipe. If you only have olive oil, you can use it too. They will all taste great.
    Good luck and have fun with this recipe. I’d love to hear how it turned out.
    With my very best wishes,
    Nancy

  39. Chicken Fried Rice | Grove is Green Says:

    […] sodium in restaurant chicken fried rice so I decided to make my own!! I found a healthy recipe (http://www.skinnykitchen.com/recipes/skinnylightful-chicken-fried-rice/) and got to work. This chicken fried rice is delicious and definitely a keeper […]

  40. admin Says:

    Thanks so much sharing my Skinny Chicken Fried Rice. I’m so happy you enjoy it!
    With my very best wishes,
    Nancy

  41. Lynne Says:

    Sounds delish! Can’t wait to make this :-)

  42. admin Says:

    Thanks Lynne. Enjoy!

  43. Katerina Says:

    I am grabbing my chopsticks and coming over! Delicious!

  44. admin Says:

    We could have a lot of fun Katerina!

  45. Meg @ The Housewife in Training Files Says:

    Love your healthified recipe! Can’t wait to make! pinned :)

  46. admin Says:

    Thanks Meg!

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