Healthy Chicken Fried Rice Recipe

Posted by
Rate It!
Healthy Chicken Fried Rice
Add your photo!
Ingredients
17
Count
Nutrition
512
Calories
Total time
65
Minutes
Comments Print recipe

Ingredients:

  • 1 cup brown rice
  • 1 tbsp margarine
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 2 cups water
  • 1 1/4 lbs ground chicken
  • 2 carrot sticks
  • 1/3 cup peas
  • 1 tbsp soy sauce
  • 1/2 tbsp sesame oil
  • 1/2 tbsp chili oil
  • 1 cup egg white

Directions:

  1. Make rice first, by adding the following ingredients to the pot: 1 cup uncooked brown rice, 1 tablespoon chopped onion, 1/4 tablespoon salt, 1/4 tablespoon pepper, 1 tbsp margarine, 2 cups water.
  2. Bring rice to a boil. Turn down to low heat, let sit 50 minutes.
  3. While the rice is cooking, prep and cook the chicken, veggies and egg as follows:.
  4. Saute egg white until cooked, set aside.
  5. Chop 1 red pepper, 1 yellow pepper, balance of yellow onion, 2 carrot sticks, 1 celery stick, 1/3 c green peas, and set aside in a glass bowl.
  6. Cook ground chicken in a big skillet with a little garlic, 1 tbsp soy sauce, 1/2 tbsp sesame oil, 1/2 tbsp chili oil. Set aside when done.
  7. Add all of the veggies to the skillet, into remaining chicken juice and cook until onions are clear.
  8. Add chicken back to skillet. by this point, rice should be almost done.
  9. Add rice to skillet. let sit long enough to brown slightly (about 1-2 minutes) and mix. Repeat until all of rice is fairly well browned.
  10. Add egg white back to skillet. mix well. enjoy!
Kitchen-Friendly View

Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 512.4 Kcal (2145 kJ)
Calories from fat 188.4 Kcal
% Daily Value*
Total Fat 20.93g 32%
Cholesterol 121.88mg 41%
Sodium 628.26mg 26%
Potassium 1335.6mg 28%
Total Carbs 43.35g 14%
Sugars 4.86g 19%
Dietary Fiber 5.52g 22%
Protein 36.21g 72%
Vitamin C 131.6mg 219%
Vitamin A 0.3mg 11%
Iron 2.5mg 14%
Calcium 64.7mg 6%
Amount Per 100 g
Calories 95.62 Kcal (400 kJ)
Calories from fat 35.16 Kcal
% Daily Value*
Total Fat 3.91g 32%
Cholesterol 22.74mg 41%
Sodium 117.25mg 26%
Potassium 249.25mg 28%
Total Carbs 8.09g 14%
Sugars 0.91g 19%
Dietary Fiber 1.03g 22%
Protein 6.76g 72%
Vitamin C 24.6mg 219%
Vitamin A 0.1mg 11%
Iron 0.5mg 14%
Calcium 12.1mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
Search recipes
by ingredients
Search
Construct & Analyze
Your Recipe
Analyze

Try this similar recipes

View More

Recipe Tags

Weightwatchers Points

  • 11.2
    Points
  • 13
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium

Bad Points

  • High in Sodium

Also Try

Share Recipe

Recipes▼
Search
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
Scroll to top