Is fried rice healthy?

This chicken fried rice recipe is a pretty darn healthy meal, thanks to lean protein from the chicken and eggs, lots of veggies like carrots, onions, broccoli, and peas, and brown rice which adds fiber and nutrients. I also opted to use avocado oil (a healthier cooking oil) and either low-sodium soy sauce or coconut aminos instead of high-sodium soy sauce.

How long do leftovers last?

In an air-tight container, leftovers will last 3-5 days in the refrigerator. Follow our freezing instructions if you can't finish it in that time frame.

Can I use a different meat?

Sure! You could use easily sub ground beef or turkey in this dish.

Can I make this vegetarian?

You could absolutely leave the chicken out. We have an Egg Fried Recipe you can follow!

Easy Chicken Fried Rice

Name: Easy Chicken Fried Rice
Cook time: 45 min
Total time: 45 min
Ingredients: 1/2 cup low sodium soy sauce (gluten-free sub: coconut aminos); 3 tablespoons real maple syrup; 1 tablespoon sesame oil; 2 teaspoons Sriracha sauce (cut in half if sensitive to heat!); 1 tablespoon dried minced onion; 1/4 teaspoon garlic powder; 6 large eggs; 1 1/4 pounds boneless, skinless chicken thighs or breasts, diced into bite-sized pieces (1/2 inch or smaller); Salt and ground black pepper; 2-3 tablespoons olive oil, avocado oil, or sesame oil; 1/2 large onion, finely diced (about 1 cup); 1 cup finely chopped carrot; 2 cups finely chopped broccoli (about 1 small head); 1 1/2 teaspoon minced garlic (3 garlic cloves); 6 cups of cooked, refrigerated brown rice*; 1/2 cup frozen peas; Optional: thinly sliced green onion, for garnish

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5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 3 reviews

Easy Chicken Fried Rice

This big-batch recipe for healthy, easy chicken fried rice has been tested dozens of times and is absolutely perfect for a nutritious, make-ahead meal.

Yield: 8 servings (1 1/2 cups per serving) 1x

Cook: 45 minutesTotal: 45 minutes

Units:

Scale:

Ingredients

For the Sauce:

1/2 cup low sodium soy sauce (gluten-free sub: coconut aminos)
3 tablespoons real maple syrup
1 tablespoon sesame oil
2 teaspoons Sriracha sauce (cut in half if sensitive to heat!)
1 tablespoon dried minced onion
1/4 teaspoon garlic powder

For the Fried Rice:

6 large eggs
1 1/4 pounds boneless, skinless chicken thighs or breasts, diced into bite-sized pieces (1/2 inch or smaller)
Salt and ground black pepper
2–3 tablespoons olive oil, avocado oil, or sesame oil
1/2 large onion, finely diced (about 1 cup)
1 cup finely chopped carrot
2 cups finely chopped broccoli (about 1 small head)
1 1/2 teaspoon minced garlic (3 garlic cloves)
6 cups of cooked, refrigerated brown rice*
1/2 cup frozen peas
Optional: thinly sliced green onion, for garnish

*It’s optimal to cook this a day ahead and refrigerate for at least a few hours for best texture. You can also replace all or part of the rice with cooked, drained cauliflower rice.

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Instructions

Note before beginning: This recipe goes fast once you start cooking. Be sure to cook and cool the rice ahead of time and pre-chop the chicken and veggies. Have them waiting next to the skillet.

Prep: Set out two plates next to the stove. Crack the eggs into a bowl and whisk until beaten well.
Make Sauce: Add all the sauce ingredients to a small pot. Warm over medium-low heat and make sure it doesn’t boil over. Keep warm while moving to next steps.
Saute Chicken: Heat 1 tablespoon oil in a large (12-inch) non-stick skillet over medium-high heat until shimmery. Stir fry the chicken until no longer pink inside, about 4 minutes, seasoning lightly with salt and pepper on all sides while it cooks. Remove to a plate and set aside.
Cook Eggs: Wipe out the pan and add a little more oil to coat the pan. Pour in the beaten eggs. Cook for 2 minutes or until set, stirring frequently and breaking up the eggs into small pieces. Remove to a plate and set aside.
Saute Veggies: Wipe pan out again and add 1 tablespoon more of oil to pan. Once the oil is shimmery, add onion and carrots. Saute for about 4 minutes, seasoning lightly with salt and pepper. Add in broccoli to the other veggies and saute another 3-4 minutes, seasoning lightly again with salt and pepper, until all veggies are tender. Add the garlic and stir for 1 minute.
Combine: Turn the heat to low. Gently stir in the peas, rice, chicken, and eggs. Drizzle about 3/4ths of the sauce over the rice and toss to combine. Taste and add more, if desired. Stir until everything is warmed through and serve.

Freeze For Later: Prepare as directed, fully cool, and then freeze flat in a gallon-sized freezer bag or in individual freezer containers with lids.

Prepare From Frozen: Thaw in the refrigerator overnight or thaw in the microwave using the defrost setting in a microwave-safe bowl. Warm gently in the microwave or over low heat in a skillet, stirring occasionally.

Notes/Tips

Aim for cutting up the vegetables pretty small and in evenly-sized pieces.
It does have noticeable heat from the Sriracha but not too much. Feel free to cut back on the Sriracha if you have sensitive eaters. You can always add more to individual bowls at the end.
If you plan to double this recipe, I found it easiest to combine everything in a very large mixing bowl or stock pot at the end. It really does make a lot for freezing or for leftovers, but it’s gone fast around our house.

Method: Stovetop

Find it online: https://thrivinghomeblog.com/easy-chicken-fried-rice/