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.

EatingWell Test Kitchen
Source: EatingWell.com, November 2017

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Recipe Summary

active:
25 mins
total:
25 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

Nutrition Facts

442 calories; protein 32.4g 65% DV; carbohydrates 40g 13% DV; exchange other carbs 2.5; dietary fiber 6g 24% DV; sugars 3.5g; fat 16.1g 25% DV; saturated fat 3.7g 18% DV; cholesterol 199.6mg 67% DV; vitamin a iu 4166.6IU 83% DV; vitamin c 5.5mg 9% DV; folate 50mcg 13% DV; calcium 58.7mg 6% DV; iron 3.2mg 18% DV; magnesium 91.6mg 33% DV; potassium 590.8mg 17% DV; sodium 618.8mg 25% DV; thiamin 0.4mg 36% DV.

Reviews (2)

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2 Ratings
  • 5 star values: 0
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
01/07/2019
It took me a while to prep everything but now that I did it I d do it much faster. Used white rice instead. Great hearty recipe and a great way to get your veggies in. Read More
Rating: 4 stars
01/29/2018
This recipe was so simple to make and full of healthy ingredients yet was lovely. It was like having a treat night only it wasn't... Read More