Healthy Version of Take-out Chinese Chicken Fried Rice

I love Chinese food, but I can do without the calories and fat. This healthy version of a classic take-out dish is fast, easy, and flavorful. You can customize this recipe with whatever vegetables you have on hand while controlling the fat and calorie intake.

Healthy Version of Take-out Chinese Chicken Fried Rice
Serves 3
Healthy Version of Take-out Chinese Chicken Fried Rice
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Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Ingredients
  1. • 3-4 Chicken thighs (boneless, skinless)
  2. • Sesame oil
  3. • Vegetable oil (or whatever oil you prefer)
  4. • Small yellow onion or 4 green onions (I used yellow onion)
  5. • 1-2 cloves of garlic
  6. • Ginger to taste (fresh or the powder)
  7. • Steam bag of mixed veggies (peas, corn, carrots- time saver. If you prefer to use fresh, just sauté longer with the onion. Sometimes I will double veggie amount, it’s all about your preference)
  8. • Brown rice (I like to use Uncle Ben’s microwave steam pouches to save time and energy)
  9. • Salt and pepper to taste
  10. • 2 Eggs
  11. • Soy sauce (low sodium, to taste)
  12. • ¼ - ½ C Chicken broth
Instructions
  1. Lightly cover chicken with sesame oil and sprinkle lightly with ginger and salt (optional). Cook Chicken thighs on a foil lined baking sheet at 350 degrees for 20 minutes. Cut up and set aside.
  2. Steam bag of veggies.
  3. In a skillet over medium to high heat, add 1 T of sesame oil and 1 T of vegetable oil. Sauté onion. Add garlic and ginger. Add veggies.
  4. Cook brown rice according to package.
  5. Add chicken and brown rice. Stir and move all ingredients to one side of the pan. In small bowl beat eggs and then pour into the empty side of the pan. Cook without stirring for 15 seconds. Then mix eggs and the ingredients on the other side of the skillet all together. Cook for an additional 2 minutes.
  6. Add chicken broth to help keep rice moist. Since little oil was used, this is important to add flavor and maintain the right consistency. You might need more or less, depending on your preference.
  7. Stir in soy sauce. I start with a tablespoon and usually end up using almost two tablespoons.
  8. Salt and pepper to taste.
Notes
  1. I use steam bags of veggies and rice for pure time savers. You can use all fresh ingredients. Just make sure to sauté veggies until they are soft. You can substitute any veggies you like such as broccoli, celery, mushrooms, etc.
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Alison

Alison Thornal Chief Editor of Living Thrifty