Gourmet Healthier Chicken Fried Rice
Craving a flavorful Chinese-inspired dish while sticking to your health goals? This Gourmet Healthier Chicken Fried Rice is the perfect solution! Taking inspiration from Sue Lau's classic recipe, we've crafted a delicious one-dish meal packed with protein, vibrant vegetables, and wholesome brown rice, all while cutting down on unhealthy fats. This dish is ideal for those following the P90X nutrition plan, offering a well-balanced portion of vegetables, protein, and carbohydrates in each serving. Savor the delightful contrast of textures and flavors in every bite, making it a satisfying meal that keeps you on track without sacrificing taste!
N/A
Servings
N/A
Calories
12
Ingredients
Ingredients
finely chopped onion
3/4 cup (finely chopped)
oil
2 1/2 tablespoons (divided)
egg whites
6 (lightly beaten)
soy sauce
3 drops (for egg mixture)
sesame oil
3 drops (for egg mixture)
cooked, chopped chicken breasts
9 ounces (boneless, skinless)
shredded carrot
1/2 cup (shredded)
frozen peas
1/2 cup (thawed)
cooked brown rice
4 cups (cold, grains separated)
chopped green onions
4 (chopped)
bean sprouts
2 cups
light soy sauce
2 tablespoons
Instructions
1
In a wok, heat 1 tablespoon of oil over medium-high heat. Add the finely chopped onions and stir-fry until they turn a rich brown color, about 8-10 minutes. Once done, remove the onions from the wok and set aside.
2
Allow the wok to cool slightly to prevent the egg from cooking too fast.
3
In a bowl, mix the egg whites with 3 drops of soy sauce and 3 drops of sesame oil. Set the egg mixture aside.
4
Add 1/2 tablespoon of oil to the wok, swirling it to coat the entire surface. Pour in the egg mixture, rapidly swirling it around to set the egg against the wok. Once the egg puffs up, gently flip it to cook the other side briefly. Remove the cooked egg from the wok and chop it into small pieces.
5
Return the wok to the heat and add 1 tablespoon of oil. Next, add the cooked, chopped chicken along with the shredded carrots, thawed peas, and previously cooked onions. Stir-fry this mixture for about 2 minutes, allowing the flavors to meld.
6
Introduce the cold, cooked brown rice, chopped green onions, and bean sprouts to the mixture in the wok, tossing everything together thoroughly. Stir-fry for an additional 3 minutes until everything is well combined and heated through.
7
Finally, add 2 tablespoons of light soy sauce and the chopped egg back into the rice mixture. Gently fold everything together, ensuring an even distribution of ingredients. Stir-fry for one more minute to enhance the flavors.
8
Serve immediately, with extra light soy sauce on the side for those who enjoy an additional burst of flavor.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Gourmet Healthier Chicken Fried Rice?
It is a nutritious, Chinese-inspired one-dish meal featuring chicken, brown rice, and vegetables, designed to be lower in fat and high in protein.
How many ingredients are required for this recipe?
The recipe requires 12 specific ingredients.
What is the main protein source in this dish?
The main protein sources are 9 ounces of boneless, skinless chicken breasts and 6 egg whites.
What type of rice is used?
The recipe calls for 4 cups of cold, cooked brown rice with grains separated.
Why is brown rice used instead of white rice?
Brown rice is used to provide a wholesome, healthier carbohydrate option that fits the P90X nutrition plan.
Is this recipe suitable for the P90X nutrition plan?
Yes, it is specifically crafted for those following the P90X nutrition plan, offering a balance of vegetables, protein, and carbohydrates.
Who inspired this version of chicken fried rice?
This recipe takes inspiration from Sue Lau's classic fried rice recipe.
How much chicken is required?
You will need 9 ounces of cooked, chopped chicken breasts.
What vegetables are included in the dish?
The dish includes onions, shredded carrots, frozen peas, green onions, and bean sprouts.
How many egg whites should I use?
The recipe calls for 6 lightly beaten egg whites.
What seasonings are added to the egg mixture?
The egg whites are mixed with 3 drops of soy sauce and 3 drops of sesame oil.
How long should I cook the onions?
The finely chopped onions should be stir-fried for about 8-10 minutes until they turn a rich brown color.
Why should the wok cool slightly before cooking the eggs?
Allowing the wok to cool slightly prevents the egg whites from cooking too quickly.
How should the eggs be prepared and cooked?
The egg mixture is swirled into the wok to set, flipped once it puffs up, and then chopped into small pieces after being removed.
When are the bean sprouts added?
Bean sprouts are added to the wok along with the cold brown rice and green onions.
How many bean sprouts are needed?
The recipe requires 2 cups of bean sprouts.
How long do you stir-fry the chicken and carrots together?
The chicken, carrots, peas, and onions are stir-fried together for about 2 minutes.
What is the total amount of oil used in the recipe?
A total of 2 1/2 tablespoons of oil is used, divided across different stages of cooking.
How many cups of brown rice are used?
The recipe uses 4 cups of cold brown rice.
Why must the brown rice be cold?
Using cold rice helps the grains stay separated and prevents them from becoming mushy during the stir-fry process.
What kind of soy sauce is used for the final seasoning?
The recipe specifies using light soy sauce.
When do you add the final 2 tablespoons of soy sauce?
The soy sauce is added in the final step along with the chopped egg pieces.
What should be done with the onions after they are browned?
They should be removed from the wok and set aside until it is time to mix them back with the chicken and vegetables.
How many green onions are required?
The recipe calls for 4 chopped green onions.
Can I serve this with extra soy sauce?
Yes, the recipe suggests serving it immediately with extra light soy sauce on the side for added flavor.
Is this dish considered a one-dish meal?
Yes, it is a complete one-dish meal containing protein, vegetables, and grains.
What makes this recipe a 'healthier' version?
It uses brown rice, egg whites instead of whole eggs, and minimizes unhealthy fats while maximizing vegetables.
How long is the final stir-fry after all ingredients are combined?
The mixture is stir-fried for one final minute to enhance the flavors after the egg and soy sauce are added.
What type of peas are recommended?
The recipe uses 1/2 cup of frozen peas that have been thawed.
How should the carrots be prepared?
The carrots should be shredded, and you will need 1/2 cup of them.