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Yields:
1 serving
Prep Time:
5 mins
Cook Time:
15 mins
Meal Type:
Main Dishes
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Chicken Fried Rice

A versatile, tasty way to get a warm meal quickly.

Ingredients

Directions

  1. Have 1/2 cup cooked rice ready before starting to cook the rest of the ingredients, use a rice cooker or instant brown rice.
  2. Take 1/2 boneless skinless chicken breast and cut into bite size pieces. Heat non-stick skillet 8" or larger on slightly higher than medium for at least 1 minute, then add a small amount of the liquid amino (like Bragg's) and the cut chicken.
  3. Cook until just cooked through (about 4-5 minutes) turning over at least once. Set aside.
  4. Beat egg in bowl. Using the same pan; if there seems to be about 1 tbsp of fluid left over from cooking the chicken add egg, if not add a little more liquid amino.
  5. Cook egg flat until top is firm enough to flip over. Use spatula to chop up the egg in the pan into small bite size strips and immediately add cooked rice and the chicken. Add liquid amino, garlic, ginger and pepper. If the dish seems dry you can add small amounts of warm water.
  6. Once everything is tossed reasonably together, place in your favorite bowl and enjoy! It can always be placed in a storage container for a quick delicious meal later (make sure to let it cool before placing the lid on and storing in the fridge).
  7. Variations: the powdered spices in this recipe are for time saving purposes, so play with them. Use fresh spices or even add some of your own. For a meat free version use a larger skillet to cook 2-3 eggs and add any vegetables you like in place of the meat. This dish is also nice with broccoli and a firm tofu. Also, alternative grains can be used such as a mix of brown, basmati, jasmine, and wild rice; or quinoa or millet instead.
  8. Note: you can also make this in even larger batch to portion and freeze for later use.
372 members have added this recipe to their cookbook.
 

Reviews 
I love the idea of this recipe. When I made it I left out the ginger, and added a cup of frozen stir-fry veggies. I sauteed the veggies in a 0 calorie Pam spray and added them in at the end. I also used more soy sauce. It ended up being more calories, but worth it b/c it was YUM-O! Also, I used the success boil in a bag rice, which took less time, and made it easier.
06 Mar 12 by member: Skiddles32684
WW pts = 8
05 Mar 11 by member: Chalk
Well of course I'M foing to give it a five but I'd like to add a suggestion to this recipe with new found information. As of today I am starting proper food combining, which I have inadvertently done in the past and had success with but didn't realize what I was doing to make it happen. My suggestion is for proper food combining, replace the brown rice with any non starch vegitable/s that you like and leave out the egg. If you substitute the brown rice you could get away with keeping the egg and it would be ok but if you want to adhear strickly to the proper food combining leave it out. I do really love it with the brown rice and eating it that way a couple times a week would be ok but better left to when you are in the maintenance phase of your weight loss.
02 Jul 08 by member: ImmutableSerenade

     
 

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Nutrition summary:

There are 323 calories in 1 serving of Chicken Fried Rice.
Calorie break-down: 21% fat, 32% carbs, 47% protein.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories
323
 
% Daily Values*
Total Fat
7.28g
9%
Saturated Fat
2.112g
11%
Trans Fat
0.03g
Polyunsaturated Fat
1.314g
Monounsaturated Fat
2.56g
Cholesterol
280mg
93%
Sodium
1172mg
51%
Total Carbohydrate
25.31g
9%
Dietary Fiber
2g
7%
Sugars
0.73g
Protein
36.33g
Vitamin D
0mcg
0%
Calcium
53mg
4%
Iron
2.65mg
15%
Potassium
482mg
10%
Vitamin A
77mcg
9%
Vitamin C
1.6mg
2%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
16%
of RDI*
(323 calories)
16% of RDI
Calorie Breakdown:
 
Carbohydrate (32%)
 
Fat (21%)
 
Protein (47%)
* Based on a RDI of 2000 calories

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