Chicken Fried Rice

Chicken Fried Rice

A healthier take on takeout, this fried rice swaps in brown rice for extra fiber and uses plenty of vegetables to keep it light. Each serving delivers 540 calories and 32g of protein with the savory, smoky wok flavor you love.

Ingredients

• 1 cup chicken breast, diced small
• 1 cup cooked brown rice (day-old is best)
• 1 large egg, beaten
• 1/2 cup frozen peas and carrots, thawed
• 1/4 cup onion, diced
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 2 tbsp low-sodium soy sauce
• 1 tsp sesame oil
• 1 tbsp canola oil
• 1 green onion, sliced
• 1/4 tsp black pepper

Instructions

1. Heat 1/2 tbsp canola oil in a large skillet or wok over medium-high heat.
2. Scramble the beaten egg, breaking it into small pieces, then transfer to a plate and set aside.
3. Add the remaining oil to the wok and stir-fry the diced chicken for 4-5 minutes until cooked through and lightly browned. Remove and set aside.
4. Toss in the onion, garlic, and ginger, stir-frying for 1 minute until fragrant.
5. Add the peas and carrots and cook 2 minutes until tender-crisp.
6. Spread the cold brown rice in an even layer and let it sit undisturbed for 1 minute to crisp, then break it apart and toss with the vegetables.
7. Return the chicken and egg to the wok, pour in the soy sauce and sesame oil, and stir-fry everything together for 2 minutes until heated through.
8. Garnish with sliced green onion and serve hot.

Nutrition Facts

Tips

• Day-old cold rice is the secret to fried rice that doesn’t turn mushy - fresh rice has too much moisture.
• Mise en place matters here: have every ingredient chopped and within reach, since the wok moves fast.