Skinnylightful Chicken Fried Rice is one of my favorite recipes developed by Nancy Fox of Skinny Kitchen.
I love chicken fried rice but most recipes call for gobs of oil, which drives up the calories, and it’s really not necessary to use a lot of oil to make a great tasting meal.
I’ve shared this healthy recipe for this popular Chinese dish in the past but it’s soooo delicious I’m sharing it again! It’s made with all skinny ingredients. First, I cut down on the oil, using canola and sesame oil. Next, added brown rice instead of the typical white. In addition, I used lean chicken breasts, egg whites and reduced-sodium soy sauce. This dish is easy to prepare if you first get organized.
It’s easy to make if you prepare the rice, 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!
1½ tablespoons canola oil
1½ cups chicken breast, cooked, diced and skin removed
½ cup sliced scallions (green onion)
3½ cups cooked brown rice, I like Basmati brown rice (~ 1 1/2 cups raw)
1 cup chopped celery
1 cup frozen peas, not thawed (Can also use fresh or other frozen vegetables that you like)
3 tablespoons reduced-sodium soy sauce
4 egg whites
2 teaspoons toasted sesame oil
2 scallions for garnish, if desired
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. (Rice cookers make it easy to have delicious rice at the ready. If you don’t have a Japanese rice cooker, here’s a review of the top brands.)
3. Serve immediately. Store leftovers in refrigerator for up to 2 days.
Makes 6 servings (about 1 cup each)
281 calories, 7g fat, 18g protein, 35g carbs, 3g fiber, 461 mg sodium
Fried rice is a common stable in American Chinese cuisine especially the type sold in Chinese take out.
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. Adding more vegetables is always a good idea to keep you satisfied on fewer calories.
Weight Watchers (old points) 6
Weight Watchers POINTS PLUS 7