Name: Easy Chicken Fried Rice
Prep time: 25 min
Total time: 25 min
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; 2.5 tablespoons reduced-sodium tamari or soy sauce (see Tip)

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.

EatingWell Test Kitchen

Updated on December 19, 2017

Prep Time:

25 mins

Total Time:

25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Gluten-Free Healthy Aging Healthy Immunity High-Protein 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.

Nutrition Facts (per serving)

442	Calories
16g	Fat
40g	Carbs
32g	Protein

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.