What Ingredients Are Best for Chicken Fried Rice

Easy Chicken Fried Rice: A Quick and Healthy Takeout Alternative

Chicken fried rice is a beloved dish around the world. Whether you’re grabbing takeout or making it at home, it’s a comfort food that never disappoints. But, as we all know, restaurant versions often come with hidden calories, unhealthy oils, and extra salt. So, what if you could enjoy this classic dish in a healthier, more nutritious way—right from the comfort of your own kitchen?

That’s where this recipe for Easy Chicken Fried Rice comes in. By swapping traditional white rice for fiber-rich brown rice, using healthy sesame oil, and incorporating lean chicken and vegetables, this homemade version is not only quick and simple but also packed with protein, fiber, and essential nutrients. Plus, it takes less than 10 minutes to make!

In this blog, we’ll explore how to make this delicious and nutritious dish, the benefits of each ingredient, and why this healthier fried rice is perfect for anyone looking to enjoy a quick meal without the guilt. Whether you’re cooking for a family or preparing a solo meal, this recipe is versatile and customizable to suit your taste.

Why Choose Homemade Chicken Fried Rice?

When it comes to fried rice, many people automatically think of greasy takeout. While that option may be convenient, it’s not always the healthiest choice. Fast food versions of fried rice are often high in sodium, unhealthy fats, and empty calories. So why not make it at home, where you can control the ingredients and ensure a healthier outcome?

Homemade chicken fried rice offers several benefits over its takeout counterpart:

• Healthier Ingredients: You can use whole, fresh ingredients like lean chicken, brown rice, and colorful vegetables. These offer more fiber, vitamins, and minerals compared to what you might find in store-bought versions.

• Customizable: You can adjust the seasonings, vegetables, and protein sources to meet your personal preferences or dietary needs. For example, you can easily swap out chicken for tofu for a vegetarian or vegan version.

• Control Over Calories and Fats: By using just the right amount of healthy oils and avoiding excess sodium, you can significantly cut down on unhealthy fats and empty calories while still enjoying the rich, savory flavors of traditional fried rice.

The Ingredients You’ll Need

The beauty of this recipe lies in its simplicity. You don’t need a long list of ingredients, and you probably already have most of them in your kitchen. Let’s break down the essentials:

1. Sesame Oil
   Sesame oil is a key ingredient in fried rice, offering a rich, nutty flavor that is quintessential to the dish. It’s also a healthy fat that adds flavor without overpowering the other ingredients. Sesame oil is rich in antioxidants and has been linked to reducing inflammation in the body.

2. Pre-Cooked Brown Rice
   Brown rice is an excellent substitute for white rice, offering more fiber, vitamins, and minerals. It’s a complex carbohydrate, which means it digests more slowly, helping you feel fuller for longer. Pre-cooked brown rice is a time-saver and makes this dish come together in just a few minutes.

3. Cooked Chicken
   This recipe calls for pre-cooked chicken, which makes it even quicker to prepare. Chicken is a great source of lean protein, which is essential for muscle repair and overall body function. You can use grilled, roasted, or even leftover chicken breasts.

4. Soy Sauce
   Soy sauce brings the salty, umami flavor that makes fried rice so delicious. To make the dish healthier, opt for low-sodium soy sauce to cut down on the salt content.

5. Frozen Vegetables
   Frozen mixed vegetables are a convenient and affordable option for this dish. They often contain peas, carrots, corn, and green beans—additionally, frozen vegetables are just as nutritious as fresh ones. They’re also pre-washed, pre-chopped, and ready to go.

6. Eggs
   Eggs provide a rich source of protein and healthy fats. They’re also packed with vitamins such as vitamin B12 and vitamin D. Scrambling eggs into the fried rice adds both flavor and texture.

Step-by-Step Instructions for Easy Chicken Fried Rice

One of the best things about this recipe is how quick and easy it is to make. With only four main ingredients and a few basic steps, you’ll have a delicious meal in no time. Let swap out chicken for shrimp, tofu, or even beef if you prefer. You can also add more or less of certain vegetables depending on your liking.

• Lower Sodium: By making your own fried rice, you control the amount of salt used in the dish. Most takeout options tend to use an excessive amount of soy sauce or other salty seasonings. When preparing the dish yourself, you can use low-sodium soy sauce or tamari to cut down on sodium levels while still achieving great flavor.

• Time-Saving: One of the biggest advantages of homemade fried rice is how quick it can be to prepare. The entire dish can be on your table in 15 minutes or less, making it the perfect meal for busy weeknights or when you’re craving something satisfying but don’t have the time for a complex recipe.

• More Nutritious: By using whole grains like brown rice and adding nutrient-dense vegetables, homemade fried rice becomes a more wholesome meal. You’re providing your body with more fiber, antioxidants, and essential nutrients while keeping the calories in check.

Now that you know why making fried rice at home is a smart choice, let’s dive into how you can make a healthier version with chicken and vegetables in a matter of minutes!

The Ingredients You’ll Need for Easy Chicken Fried Rice

Making chicken fried rice at home requires simple ingredients that are likely already in your pantry and fridge. Here’s a breakdown of the ingredients you’ll need for this recipe:

For the Chicken:

• Chicken Breast: We’ll be using boneless, skinless chicken breast for a lean protein option. Chicken breast is low in fat and high in protein, which will help keep you full longer and support muscle repair.

• Soy Sauce or Tamari: To marinate the chicken, we’ll use soy sauce (or tamari for a gluten-free version). This adds a savory umami flavor to the chicken and helps tenderize the meat.

• Sesame Oil: A small amount of sesame oil adds a rich, nutty flavor to the chicken, making it taste authentic without overwhelming the dish.

For the Fried Rice:

• Brown Rice: Brown rice is a whole grain, which means it contains more fiber and nutrients than white rice. Fiber helps with digestion, keeps you feeling full, and stabilizes blood sugar levels. You can use leftover brown rice from a previous meal to save time, or cook it fresh before making the fried rice.

• Vegetables: A variety of colorful vegetables adds flavor, texture, and nutrients to the dish. Common options for fried rice include:

  • Carrots: These provide natural sweetness, fiber, and a good dose of beta-carotene, which supports eye health.

  • Peas: Peas are rich in vitamins A, C, and K, along with fiber and protein.

  • Corn: Sweet corn adds a pop of color and a slight sweetness to balance the savory chicken and rice.

  • Green Onions: Green onions or scallions add a mild onion flavor and a burst of freshness to the dish.

• Eggs: Scrambled eggs are a traditional addition to fried rice, providing extra protein and a smooth texture.

• Garlic and Ginger: These two ingredients are essential for adding depth of flavor. Garlic provides a savory, aromatic base, while ginger adds a spicy, earthy note.

• Low-Sodium Soy Sauce: Instead of regular soy sauce, use low-sodium soy sauce to reduce the sodium content in the dish without compromising flavor.

• Sesame Oil (for cooking): You’ll need a little bit of sesame oil for frying the rice, which gives the dish a signature nutty flavor.

Step-by-Step Guide to Making Easy Chicken Fried Rice

Step 1: Prepare the Chicken

Start by cutting the chicken breast into small bite-sized cubes or strips. In a small bowl, mix the chicken pieces with 1 tablespoon of soy sauce (or tamari) and a teaspoon of sesame oil. Let the chicken marinate for about 10-15 minutes. This will infuse the meat with flavor and make it more tender.

Step 2: Cook the Brown Rice

If you don’t have leftover rice, now is the time to cook it. Brown rice takes longer to cook than white rice, so be sure to account for that extra time. To cook 1 cup of brown rice, combine 1 cup of rice with 2 cups of water. Bring to a boil, then reduce the heat and let it simmer for about 35-40 minutes. Once cooked, fluff the rice with a fork and set it aside to cool slightly. For fried rice, it’s best to use rice that has been allowed to cool, as this prevents the rice from becoming mushy when stir-fried.

Step 3: Cook the Chicken

Heat a large skillet or wok over medium-high heat. Add a tablespoon of sesame oil and heat it up. Once the oil is hot, add the marinated chicken. Stir-fry the chicken for about 5-7 minutes, or until it’s fully cooked through and golden brown. Remove the chicken from the skillet and set it aside.

Step 4: Scramble the Eggs

In the same skillet, add a little more sesame oil if needed. Crack two eggs directly into the pan and scramble them. Cook the eggs for about 2-3 minutes until fully cooked, then remove them from the skillet and set them aside with the chicken.

Step 5: Sauté the Vegetables

Add the carrots, peas, corn, and any other vegetables you want to use to the skillet. Stir-fry the vegetables for about 3-4 minutes until they are tender-crisp. If you prefer your vegetables softer, you can cook them for a bit longer.

Add the garlic and ginger to the vegetables and cook for another 1-2 minutes until fragrant. These two ingredients will infuse the vegetables with a savory and aromatic base.

Step 6: Combine Everything

Now that all the components are cooked, it’s time to assemble the fried rice. Add the cooked chicken and scrambled eggs back into the skillet with the vegetables. Next, add the cooled brown rice to the pan and toss everything together. Stir well to combine all the ingredients.

Add 2-3 tablespoons of low-sodium soy sauce (or tamari) to the rice, and stir again to ensure the rice is evenly coated. Taste the fried rice and adjust the seasoning if necessary. You can add more soy sauce, sesame oil, or a pinch of black pepper for extra flavor.

Step 7: Garnish and Serve

Once everything is well combined and heated through, remove the skillet from the heat. Garnish the chicken fried rice with chopped green onions or cilantro for a burst of freshness. You can also add a drizzle of extra sesame oil for that extra nutty flavor.

Serve the fried rice on its own or alongside a side salad or steamed vegetables for a complete meal. Enjoy!

Read More: What Makes Sheet Pan Chicken with Veggies So Healthy

Tips for Making the Best Chicken Fried Rice

1. Use Leftover Rice: If possible, use leftover rice that has been stored in the fridge for a few hours or overnight. Cold rice holds up better when stir-frying and helps prevent the dish from becoming soggy.

2. Customize the Vegetables: The beauty of fried rice is its versatility. Feel free to swap out or add in your favorite vegetables, such as bell peppers, zucchini, or mushrooms. You can also use frozen mixed vegetables to save time.

3. Don’t Overcrowd the Pan: When stir-frying the chicken, vegetables, and rice, it’s important not to overcrowd the skillet. If your skillet is too crowded, the ingredients will steam instead of fry, and you won’t get that crispy texture.

4. Use a Wok for Best Results: If you have a wok, this is the perfect dish to use it for. A wok’s high sides and even heat distribution allow for perfect stir-frying, giving your fried rice that signature crispy texture on the bottom.

5. Adjust the Seasoning: Taste as you go and adjust the seasoning to your liking. You can make your fried rice spicier by adding a dash of chili oil or a sprinkle of red pepper flakes, or you can make it sweeter by adding a small amount of honey.

Health Benefits of Chicken Fried Rice

Not only is homemade chicken fried rice a delicious and satisfying meal, but it also offers several health benefits:

• High in Protein: The chicken and eggs provide an excellent source of protein, which is essential for building and repairing muscles, producing enzymes, and supporting immune function.

• Packed with Fiber: Brown rice is rich in fiber, which helps improve digestion, supports heart health, and keeps you feeling full for longer periods of time. The addition of vegetables also boosts the fiber content.

• Rich in Vitamins and Minerals: This dish is packed with essential vitamins and minerals, including vitamins A, C, and K from the vegetables, as well as iron and calcium from the chicken and eggs.

• Low in Fat: By using lean chicken and controlling the amount of oil, this version of fried rice is lower in fat compared to takeout options. Sesame oil adds healthy fats, which are good for heart health and overall well-being.

Conclusion: A Healthier, Homemade Comfort Food

Easy Chicken Fried Rice is the perfect meal for those looking to satisfy their cravings for a takeout favorite while keeping things healthier and more balanced. With lean protein, fiber-rich brown rice, and a variety of colorful vegetables, this dish provides all the comfort you love without the unnecessary additives and unhealthy fats that come with restaurant versions.