Quick and Easy Chicken Fried Rice Delight
Hello, foodie friends! Today, I’m excited to share a recipe for a quick and delicious meal—Chicken Fried Rice. As a professional chef and nutritionist, I love this recipe for its simplicity and succulent flavor.
This chicken fried rice, made with tender chicken, colorful vegetables, and flavorful seasonings, is perfect for a quick lunch or dinner. With this quick and easy protein-packed fried rice recipe, let’s transform leftover rice into a lively and delicious meal.
Let’s dive into the health benefits of each key ingredient and master this dish!
Ingredients and their health benefits
Each ingredient brings flavor to this simple chicken fried rice recipe, so let’s explore why.
Chicken Breast
Chicken breast is a lean source of high-quality protein, which is essential for muscle repair and maintenance. A 150g serving provides approximately 40g of protein and is low in fat, making it an ideal choice for those looking to maintain or build muscle while keeping calorie intake in check.
Rice
Rice is a staple food that provides a significant source of energy due to its high carbohydrate content. It is a versatile grain that can be incorporated into various dishes.
- Energy Source: Rice is rich in carbohydrates, which are the body’s primary source of energy.
- Digestive Health: Rice, particularly brown rice, is high in fiber, which aids in digestion and helps prevent constipation.
- Gluten-Free: Rice is naturally gluten-free, making it a safe option for individuals with celiac disease or gluten sensitivities.
- Nutrient-Rich: Rice provides essential vitamins and minerals, including B vitamins (such as thiamine, niacin, and riboflavin), iron, magnesium, and manganese.
- Low in Fat: Rice is low in fat and cholesterol-free, making it a heart-healthy food choice.
- Blood Sugar Regulation: Brown rice has a low glycemic index, which means it can help regulate blood sugar levels and prevent spikes in blood sugar.
Carrots
Carrots are an excellent source of beta-carotene, which the body converts into vitamin A. This vitamin is crucial for maintaining healthy vision, skin, and immune function. Carrots are also rich in fiber, which aids in digestion, and antioxidants, which help protect cells from damage.
Peas
Peas are a good source of plant-based protein, vitamins, and minerals. They provide vitamins A, C, and K, as well as fiber, which supports digestive health. Peas are also rich in antioxidants and have anti-inflammatory properties, which can help reduce the risk of chronic diseases.
Eggs
Eggs are an excellent source of high-quality protein, providing all the essential amino acids your body needs. They are also rich in vitamins and minerals, including vitamins A, D, E, B12, and choline, which support brain health and metabolism. Additionally, eggs contain antioxidants like lutein and zeaxanthin, which are beneficial for eye health.
Soy sauce
Soy sauce contains antioxidants and probiotics, supporting gut health. It’s low in calories and rich in umami, enhancing flavor without adding significant calories.
Sesame oil
Sesame oil is rich in healthy unsaturated fats, antioxidants, and anti-inflammatory compounds. It provides essential vitamins and minerals, including vitamin E, and supports heart health and improved blood circulation.
Step-by-Step Recipe: Chicken fried rice
Now it’s time to dive into this simple recipe! Get started with all the ingredients ready and let’s roll.
Step #1 – Prepare the Ingredients
Make sure all the vegetables are chopped and ready, and the rice is measured out. This will help the cooking process go smoothly.
Step #2 – Cook the Chicken
Heat a tablespoon of sesame oil in a large pan or wok over medium-high heat. Add finely chopped chicken breast and season with a little salt and pepper. Cook until the chicken is browned and cooked through, then remove it from the pan and set aside.
Step #3 – Sauté the Vegetables
In the same pan, add a bit more oil if needed, then add finely diced carrots and peas, cooking until they are just tender. Then add chopped onions minced cloves of garlic and red chillies.
Step #4 – combine Everything
Add cold-cooked rice (preferably day-old) to the pan with the vegetables. Cook together for another few minutes until everything is heated through and nicely combined.
Push the vegetables to the side of the pan. Pour egg mixture into the cleared space in the pan and scramble them until just set.
Step #6 – Serve and enjoy
Remove from heat and spoon the fried rice into serving dishes. Garnish with sliced green onions and, if desired, a sprinkle of red pepper flakes or red hot chilli pepper for extra spice.
Chicken Fried Rice
Course: Lunch, DinnerCuisine: MediterraneanDifficulty: Medium2
servings10
minutes15
minutes420
kcalThis chicken fried rice is a flavorful and satisfying meal that can be served as a main dish or as a side. It’s a fantastic way to use up leftover rice and vegetables, and it’s quick to prepare.
Ingredients
150g chicken breast, finely chopped
300g cooked rice (preferably day-old rice for better texture)
50g peas (fresh or frozen)
50g carrots, finely diced
2 eggs, lightly beaten
50g onions, finely chopped
2 cloves garlic, minced
30ml soy sauce (adjust based on preference)
15ml sesame oil (for cooking and flavor)
Salt and pepper, to taste
Green onions, sliced for garnish
Optional: a pinch of crushed red pepper flakes for heat
Directions
- Prepare the ingredients: Make sure all the vegetables are chopped and ready, and the rice is measured and cooked the day before.
- Cook the chicken: Heat a tablespoon of olive oil in a large pan or wok over medium-high heat. Add the chopped chicken and season with a little salt and pepper. Cook until the chicken is browned and cooked through, then remove it from the pan and set aside.
- Sauté vegetables: In the same pan, add a bit of sesame oil, then add the carrots and onions. Sauté until vegetables become a little tender. Add the garlic and peas, cook for 2-3 minutes.
- Scramble the eggs: Push the vegetables to the side of the pan. Pour the beaten eggs into the cleared middle space in the pan and scramble them until just set.
- Combine everything: Add the cooked rice to the pan with the vegetables and eggs. Drizzle soy sauce over the rice and mix everything. Return the cooked chicken to the pan, and stir to combine all the ingredients well. Cook for another few minutes until everything is heated through and combined.
- Serve: Remove from heat and spoon the fried rice into serving dishes. Garnish with sliced green onions and, if desired, a sprinkle of red pepper flakes for extra spice.
Notes
- Add some red hot chili peppers if you love hot food.
Customization Ideas
Tailor this fried rice to your taste:
- Rice Options: Use brown rice, jasmine rice, or basmati rice as alternatives.
- Oil Substitutes: Replace sesame oil with olive oil, canola oil, or coconut oil for different flavours.
- Vegetarian Version: Substitute chicken with tofu or tempeh and use vegetable broth instead of chicken broth.
FAQ
Can I use a different type of rice?
Yes, you can use any type of rice you prefer, such as brown rice, jasmine rice, or basmati rice. Day-old rice is recommended for the best texture.
What can I substitute for sesame oil?
You can use olive oil, canola oil, or coconut oil as substitutes for sesame oil. Each will add a different flavor profile to the dish.
How can I make this dish vegetarian?
To make a vegetarian version, substitute chicken with tofu or tempeh. Ensure to use vegetable broth instead of chicken broth. And use vegan alternatives for eggs.
Wrap-Up
And there you have it – an easy and quick recipe for chicken fried rice! Whether you’re looking for a quick lunch or a satisfying dinner, this chicken fried rice is sure to hit the spot.
Experiment with different ingredients to make it your own, and enjoy the delicious combination of chicken, vegetables, and rice. If you loved this recipe, be sure to check out more of my healthy and delicious recipes on the blog. Happy cooking and eating!
And if you’re hungry for more tasty and nutritious recipes, don’t forget to check out my other chicken recipes on the blog. There’s plenty more to explore and enjoy!
If you liked what you read and cooked, share the love! Your feedback not only inspires me but also helps others discover great recipes. For more culinary adventures and wellness tips, keep following my blog.
Together, let’s continue transforming our health and palate, one bite at a time!
