Clean Eating Chicken Fried Rice

Fried foods are irresistible to your tastebuds – and your waistline. The next time you’re tempted to get fattening fried food to-go, pick up the ingredients yourself and cook our Clean Eating Chicken Fried Rice instead.

Our fried rice has the same satisfying tastes as restaurant versions, but our flavors come from a plenitude healthy ingredients. The nutty brown rice fills you with fiber and minerals, and our stir-fry mix is a powerhouse of healthy ingredients. Onions, bell peppers, and scallions unleash the full depth of their flavor while frying. Plus, eggs and chicken provide a healthy dose of protein. This delicious stir-fry will fill the whole family with the nutrients they need for a healthy meal.

Clean Eating Chicken Fried Rice

Clean Eating Chicken Fried Rice

Yields: 6 servings | Serving Size: 1/2 cup | Calories: 266 | Total Fat: 5g | Saturated Fat: 1g | Trans Fat: 0g | Cholesterol: 88mg | Sodium: 254mg | Carbohydrates: 30g | Fiber: 3g | Sugar: 3g | Protein: 23g | SmartPoints: 6

Ingredients

    For the rice
  • 1 cup long grain brown rice
  • 2 1/2 cups water
  • 1/4 teaspoon salt
  • For the fried rice
  • 1 tablespoon olive oil
  • 1/2 cup chopped onions
  • 1 cup diced bell pepper, red or green
  • 1 tablespoon finely minced, peeled ginger root
  • 3 tablespoons water
  • 2 boneless, skinless chicken breasts, cut into thin strips
  • 2 eggs, beaten
  • 2-3 tablespoons lite soy sauce, optional Tamari
  • 2 teaspoons sesame oil
  • 1/4 cup chopped scallions or green onions, optional

Directions

  1. For the rice:
  2. Add rice, salt, and water to a pot, stir once, and bring to a boil over high heat. Reduce heat to low and cover. Allow to cook, untouched, for 40 minutes or until tender and liquid is absorbed. Remove from heat and let stand for 5 minutes, covered.
  3. Refrigerate rice until cold, preferably overnight.
  4. To fry the rice:
  5. Add olive oil to a large nonstick skillet or wok. Over medium heat add chicken, onions, bell pepper, and ginger and cook for about 4 to 5 minutes, until onions are translucent and chicken is mostly cooked through. Add cooked rice and water and increase heat to medium-high.
  6. Push rice to one side and add beaten eggs to the other side, scramble quickly then toss in with the rice mixture. Stir in the soy sauce and sesame oil.
  7. Remove from the heat and toss in the scallions, if using. Enjoy!
https://skinnyms.com/clean-eating-chicken-fried-rice-recipe/

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34 Comments on "Clean Eating Chicken Fried Rice"

  1. scarletncream  January 28, 2016

    Even better to do it with cauliflower as the rice substitute!

    Reply
  2. Kelly  March 8, 2016

    This was very good…. A hit with the whole fam. The only thing I changed was that I individually fried each portion because it was a little mushy in the big pan (I doubled the recipe). Will likely make it again.

    Reply
    • SkinnyMs.  March 8, 2016

      We’re glad your family enjoyed the recipe, Kelly.

      Reply
  3. laura turrubiartes  July 27, 2016

    can i use olive oil? i have been searching for the seasame oil and nothing

    Reply
    • Gale Compton  July 27, 2016

      Laura, In a pinch, yes! 🙂

      Reply
      • Tina  July 28, 2016

        I had a difficult time finding sesame oil too…and then found it in the Asian isle of my grocery store.

        Reply
  4. Mrs. D  August 6, 2016

    Hi, my children are allergic to eggs can that step be skipped and the taste be of the same quality?

    Reply
  5. KarlaT  August 23, 2016

    In the picture you have red “something” in your rice. Is that a red bell pepper?

    Reply
  6. Dawn  September 15, 2016

    Going to have to make this real soon really love chicken fried rice Thanks for a healthier option..

    Reply
  7. Ally  September 28, 2016

    Why is my rice so mushy?ugh

    Reply
    • Nichole  October 1, 2016

      Hi Ally, sorry to hear about your mushy rice! Instead of cooking for 40 minutes, try checking the rice at 30 minutes. Take a bite and if the rice is cooked you can drain off the extra water instead of waiting for the water to evaporate.

      Reply
  8. Cindy  October 15, 2016

    Will be pinning this for a later date, looks great. FYI when I found the pin it took me to someone else blog. (cookinmoments) Found your receipe by your tag on picture.

    Reply
    • Gale Compton  October 16, 2016

      Cindy, That’s weird! Do you have the link to the other site where you saw our recipe?

      Reply
  9. Lia  October 17, 2016

    Hi I’m not sure about the water pls.is it two cups???

    Reply
    • Nichole  October 17, 2016

      Hi Lia,

      The water to cook the rice is listed as two and a half cups in the recipe.

      Reply
  10. Mari  October 21, 2016

    Allergic to sesame and soy, can substitute an oil, but can another seasoning be used? Am unfamiliar with Tamari and am new to eating around allergies.

    Reply
    • Nichole  October 22, 2016

      Hi Mari,

      Tamari does contain soy, so if you have an allergy this is not an ingredient to use! You can substitute coconut aminos, which can be found on Amazon if you can’t find it at a local store. Otherwise, you can leave this out if needed.

      Reply
  11. Mamahanlon  January 9, 2017

    What are the nutrition facts for this recipe?

    Reply
  12. Bonnie  January 12, 2017

    Excellent recipe. I had never cooked with ginger root before today so I was unsure of the flavor. It is so delicious! I could taste just a hint of the fresh ginger which was perfect. Family loved it!

    Reply
  13. Richie  January 23, 2017

    I was pushed for time so I added a microwave pack of wild rice, quinoa and bulgur wheat. Maybe not as clean but helps if you’re in a rush and can’t wait 40m for the rice.

    Reply
  14. Kristy  February 22, 2017

    Delish!! Will be making again.

    Reply
    • Kym Votruba  February 23, 2017

      We’re glad you enjoyed it!

      Reply
  15. Elaine  March 31, 2017

    How long do I cook the mixture all together after the two cups of water?

    Reply
    • Gale Compton  March 31, 2017

      Elaine, For the rice:

      Add rice, salt, and water to a pot, stir once, and bring to a boil over high heat. Reduce heat to low and cover. Allow to cook, untouched, for 40 minutes or until tender and liquid is absorbed. Remove from heat and let stand for 5 minutes, covered.

      Reply
  16. Maxine  April 9, 2017

    Can this be frozen

    Reply
  17. Monica  May 1, 2017

    If you don’t have fresh ginger can ypu use pickled like they use for sushi?

    Reply
    • Gale Compton  May 1, 2017

      Monica, Yes or use ground ginger, 1/2 teaspoon, or more to taste.

      Reply
  18. Sadia  August 4, 2017

    This was sooo easy and delicious! Love it! Thank you for posting!!

    Reply
  19. Kayla  August 15, 2017

    My husband and I had this tonight! Super yummy! My husband added siracha to add a little kick to his!

    Reply
    • Jennifer Hanford  August 16, 2017

      Adding Sriracha sounds really good, Kayla! Glad you and your husband enjoyed the recipe!

      Reply

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