Healthy Chicken Fried Rice

Do you love chicken fried rice from your local Chinese restaurant? We do, too, but lately we’ve been making it at home with this deliciously healthy version.

This version of fried rice is hearty and has a hidden veggie that the kids (or husband) don’t know is in there. Can you guess what it is? It’s caulirice, a super convenient ingredient that you can find in your freezer section. So when it looks like you plate is full of rice, half of it is a veggie, not a grain. This keeps the carb count lower, which is wonderful.

We’ve been making a huge batch of this and then enjoying the leftovers for days. It’s been perfect for these busy May days full of birthdays, baseball games, and end-of-the-year school projects.

Healthy Chicken Fried Rice

Print Recipe

Adapted from Trim Healthy Mama Table

Prep Time:5 minutes mins

Cook Time:20 minutes mins

Equipment

• I love using a wok for this recipe, but a big skillet works, too

Ingredients

• 1 1/2 C egg whites from the carton is easiest
• salt and pepper
• 2 T toasted sesame oil
• 1 C frozen peas
• 1 C frozen classic veggies (carrots, peas, corn)
• 1 12 oz bag cauliflower rice (fine in your freezer section)
• 6-8 green onions, diced
• 4 cloves garlic, minced
• 1 ½ lb boneless, skinless chicken breasts cut into bite size pieces (use kitchen scissors)
• 4 C cooked brown rice (the minute rice version is great)
• 1/3 C soy sauce
• Red Pepper flakes to taste

Instructions

• Heat a large skillet over medium-high heat an spray with non-stick cooking spray.
• pour the eggs whites into the pan and season with the salt and pepper.

  Cook the eggs whites for a minutes until they are set. Remove from skillet and set aside.
• Increase the heat to high and add 1 tablespoon of the sesame oil. Add the peas, frozen veggie mix, cauli rice, green onions, and garlic. Season with salt and pepper and cook for 3 minutes.
• Push the veggies to one side of the pan, add 1 tablespoon sesame oil to the other side of the pan, and add the chicken. Season with salt and pepper, and cook without stirring for 5 minutes, then flip and allow to cook on the other side for another 3 minutes, or until cooked through.
• Return the eggs whites to the skillet and add the brown rice and soy sauce. Reduce the heat to medium and toss al the ingredients for a few more minutes until heated through. Add red pepper flakes if desired. Enjoy!

Course: Dinner

Cuisine: Asian

Keyword: diabetic recipe, healthy, sugar-free, trim healthy mama

Servings: 12