Skinnylightful Chicken Fried Rice: Easy and Fantastic

This popular Chinese dish is soooo delicious!!! My version is made with all skinny ingredients. First, I cut down the oil, using canola and sesame oil.ย  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 youโ€™re ready to start cooking, itโ€™s all there to add to your wok or pan.ย Each main course serving hasย 281 calories, and 7 grams of fat.ย I know youโ€™ll love this and want to make it often.ย Donโ€™t forget the chopsticks!
If you want to skip the brown rice and use cauliflower rice instead, check out my recipe made that way-Amazing Skinny Chicken Fried Cauliflower Rice
Skinnylightful Chicken Fried Rice

Helpful Tips About this Recipe

Helpful Tips About this Recipe:
Food Facts
Fried rice is a common staple in American Chinese cuisine especially the type sold in Chinese takeout.

Healthy Benefits

Brown rice is a good source of magnesium, which helps to maintain proper blood pressure.ย  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.ย  You can find it now in most supermarkets.ย  I bought it at Trader Joeโ€™s. They also sell a package of cooked brown rice.
Trader Joeโ€™s sells packages of cooked, sliced or chopped, chicken breasts that are really tasty.ย  The plain chicken breasts or teriyaki chicken breasts work best for this dish.ย  If you buy a cooked chicken from the supermarket, be sure to remove the skin before chopping and adding to this dish.
WW Freestyle SmartPoints 5-Blue
WW SmartPoints
7-Green
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
FACTS: forย Freestyle SmartPoints
171 calories, 1g sat. fat, 0g sugar, 3g protein

 

Skinnylightful Chicken Fried Rice

Skinnylightful Chicken Fried Rice: Easy and Fantastic

5 from 3 votes
Prep Time 20 minutes
Cook Time 6 minutes
Total Time 26 minutes
Course Main Course, Side Dish
Cuisine Asian, Chinese
Servings 6
Calories 281 kcal

Ingredients
  

  • 1ยฝ tablespoons canola oil
  • 1ยฝ cups cooked chicken breast, diced and skin removed
  • ยฝ cup sliced scallions (green onion)
  • 3ยฝ 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 (for gluten-free, use Tamari soy sauce)
  • 4 egg whites
  • 2 teaspoons toasted sesame oil or canola oil
  • Black pepper, to taste
  • 2 scallions for garnish, if desired

Instructions
 

  • In a nonstick wok or large nonstick pan, add canola oil and preheat over medium-high heat.ย  Stir in cooked chicken and scallions; stir-fry for 1 minute.
  • Add cooked rice, frozen peas (breaking them up) celery, and soy sauce.ย  Cook for about 3 minutes until heated through, tossing gently to coat all ingredients.ย  Push rice mixture to the sides of wok or pan.ย  Add egg whites to the center of wok.ย  Cook and stir about 1 minute or until the eggs are completely cooked.ย  Mix eggs into rice mixture.ย  Add sesame oil, a little black pepper, and stir fry ingredients all together.
  • Serve immediately. Store leftovers in the refrigerator for up to 2 days.

Nutrition

Serving: 1cupCalories: 281kcalCarbohydrates: 35gProtein: 18gFat: 7gSaturated Fat: 1gSodium: 461mgFiber: 3gSugar: 2gBlue Smart Points: 5Green Smart Points: 7Plus Points: 7
Tried this recipe?Let me know how it was!

2 Comments

5 from 3 votes (1 rating without comment)

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