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Low Calorie Chicken Fried Rice - A Lighter Take on a Takeout Favorite

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings

Ingredients
  

  • Cooked, chilled brown rice (3 cups; white rice works too, but brown adds more fiber)
  • Boneless, skinless chicken breast (12 ounces, diced small)
  • Eggs (2 large)
  • Frozen peas and carrots (1 cup; or use a mixed veggie blend)
  • Green onions (4 stalks, sliced)
  • Garlic (3 cloves, minced)
  • Fresh ginger (1 tablespoon, minced; optional but recommended)
  • Low-sodium soy sauce (3–4 tablespoons, to taste)
  • Sesame oil (1 teaspoon for flavor)
  • Neutral cooking oil (1–2 tablespoons; avocado or canola)
  • Rice vinegar or lime juice (1–2 teaspoons, for brightness)
  • Salt and black pepper (to taste)
  • Red pepper flakes or sriracha (optional, for heat)

Method
 

  1. Prep the rice right: Use cold, day-old rice for the best texture. If making fresh, spread it on a tray and chill it in the fridge for at least 1 hour to dry it out.
  2. Heat the pan: Use a large nonstick skillet or wok. Set it over medium-high heat and add 1 teaspoon of oil. Beat the eggs with a pinch of salt, pour into the hot pan, scramble just until set, then transfer to a plate.
  3. Cook the chicken: Add 1 tablespoon oil to the same pan. Season the chicken with a little salt and pepper. Stir-fry until cooked through and lightly golden, 4–6 minutes. Transfer to the plate with the eggs.
  4. Aromatics time: Add a small splash of oil only if the pan looks dry. Toss in garlic and ginger. Stir for 30 seconds until fragrant, being careful not to burn.
  5. Add veggies: Stir in peas and carrots. Cook 2–3 minutes until heated through and bright. If using fresh veggies like bell pepper or broccoli, sauté a bit longer until crisp-tender.
  6. Fry the rice: Add the cold rice, breaking up clumps with your spatula. Let it sit for 30 seconds, then stir. Repeat to get some light browning without steaming it.
  7. Season smartly: Pour in low-sodium soy sauce, starting with 3 tablespoons. Add sesame oil and a small splash of rice vinegar or lime juice. Stir well to coat the rice evenly.
  8. Bring it all together: Return chicken and eggs to the pan. Add most of the green onions. Stir-fry 1–2 minutes to combine and warm through. Taste and adjust soy sauce, pepper, and heat (red pepper flakes or sriracha) as needed.
  9. Finish and serve: Turn off the heat. Top with the remaining green onions. Serve hot with a lime wedge if you like extra brightness.