Meat & Poultry Chicken Healthy Chicken Main Dish Recipes Healthy Chicken & Rice Recipes Easy Chicken Fried Rice 4.4 (5) 5 Reviews Frozen mixed vegetables make this healthy chicken fried rice recipe quick, easy and economical. If you don't have leftover cooked rice, be sure to thoroughly cool your rice before adding it to the wok--if it's too warm, it creates too much steam and sticks to the wok. To quickly cool warm rice, spread it out on a large baking sheet and refrigerate while you prep the rest of your ingredients, about 15 minutes. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on April 19, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Rate PRINT Share Prep Time: 25 mins Total Time: 25 mins Servings: 4 Yield: 4 servings Nutrition Profile: Dairy-Free Healthy Aging Healthy Immunity High-Protein Gluten-Free Low-Calorie Jump to Nutrition Facts Ingredients 1 teaspoon peanut or canola oil plus 2 tablespoons, divided 2 large eggs, beaten 3 scallions, thinly sliced 2 teaspoons grated fresh ginger 2 teaspoons minced garlic 1 pound boneless, skinless chicken thighs, trimmed and cut into 1/2-inch pieces 2 cups frozen mixed vegetables, thawed 2 cups cold cooked brown rice 2 ½ tablespoons reduced-sodium tamari or soy sauce (see Tip) Directions Heat 1 teaspoon oil in a large flat-bottomed carbon-steel wok or large, heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces. Add 1 tablespoon oil to the wok along with scallions, ginger and garlic; cook, stirring, until the scallions have softened, about 30 seconds. Add chicken; cook, stirring, for 1 minute. Add vegetables; cook, stirring, until just tender, 2 to 4 minutes. Transfer the contents of the wok to a large plate. Add the remaining 1 tablespoon oil to the wok; add rice and stir until hot, 1 to 2 minutes. As you stir, pull the rice from the bottom to the top so it all gets coated with oil and evenly cooked. Return the chicken mixture and the eggs to the wok; add tamari (or soy sauce) and stir until well combined. Tips Tip: People with celiac disease or gluten sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors. Originally appeared: EatingWell.com, November 2017 Rate It Print Nutrition Facts (per serving) 442 Calories 16g Fat 40g Carbs 32g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 1/4 cups Calories 442 % Daily Value * Total Carbohydrate 40g 15% Dietary Fiber 6g 21% Total Sugars 4g Protein 32g 65% Total Fat 16g 21% Saturated Fat 4g 19% Cholesterol 200mg 67% Vitamin A 4167IU 83% Vitamin C 6mg 6% Folate 50mcg 13% Sodium 619mg 27% Calcium 59mg 5% Iron 3mg 18% Magnesium 92mg 22% Potassium 591mg 13% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved