Clean Eating Chicken Fried Rice
Looking for a nourishing meal that’s easy to whip up on a busy weeknight? Look no further than this Clean Eating Chicken Fried Rice! Packed with wholesome ingredients and bursting with flavor, this dish is a fantastic way to enjoy a classic favorite while keeping things healthy. The combination of lean chicken, fresh vegetables, and brown rice makes this meal satisfying and nutritious. Plus, it’s versatile enough to accommodate whatever veggies you have on hand. Let’s dive into why this recipe deserves a spot on your dinner table.
Why Clean Eating Chicken Fried Rice is Worth Your Time
This Clean Eating Chicken Fried Rice is not just another fried rice recipe; it’s a wholesome interpretation that embraces clean eating principles. Unlike traditional fried rice, which often relies on excess oils and refined grains, this recipe uses long-grain brown rice and minimal oil, creating a meal that’s light yet filling. The addition of fresh vegetables and lean protein ensures that you’re not only enjoying an explosion of flavors but also providing your body with essential nutrients. Plus, it’s a one-pan dish, making cleanup a breeze!
The Ingredient Lineup
To create this delicious Clean Eating Chicken Fried Rice, you will need the following ingredients:
- 1 cup long-grain brown rice
- 2 ½ cups water
- ¼ teaspoon salt
- 1 tablespoon olive oil
- ½ cup chopped onions
- 1 cup bell pepper (red or green, diced)
- 1 tablespoon ginger root (peeled, finely minced)
- 3 tablespoons water
- 2 boneless and skinless chicken breasts (cut into thin strips)
- 2 eggs (beaten)
- 2-3 tablespoons lite soy sauce (optional Tamari)
- 2 teaspoons sesame oil
- ¼ cup scallions or green onions (chopped, optional)
Toolbox for This Recipe
Before you get started, gather these essential kitchen tools:
- Medium saucepan – for cooking the brown rice
- Large skillet or wok – for stir-frying the ingredients
- Spatula or wooden spoon – for mixing and sautéing
- Measuring cups and spoons – for precise ingredient amounts
- Knife and cutting board – for chopping vegetables and chicken
Clean Eating Chicken Fried Rice, Made Easy
Follow these simple steps to create your Clean Eating Chicken Fried Rice:
Step 1: Cook the Rice
In a medium saucepan, combine 1 cup of long-grain brown rice, 2 ½ cups of water, and ¼ teaspoon of salt. Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for about 45 minutes or until the rice is tender and the water is absorbed. Remove from heat and let it sit covered for an additional 10 minutes. Fluff the rice with a fork and set aside.
Step 2: Prepare the Ingredients
While the rice is cooking, chop the onions, bell pepper, and scallions. Mince the ginger and cut the chicken breasts into thin strips. Set everything aside and get ready to stir-fry!
Step 3: Stir-Fry the Chicken
In a large skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the thin strips of chicken breast and cook for about 5-7 minutes until they are cooked through and no longer pink. Remove the chicken from the skillet and set it aside.
Step 4: Sauté the Vegetables
In the same skillet, add the chopped onions and bell peppers. Sauté for about 3-4 minutes until they start to soften. Add the minced ginger and cook for an additional minute, allowing the flavors to meld.
Step 5: Combine Everything
Return the cooked chicken to the skillet with the sautéed vegetables. Add the cooked brown rice, 2-3 tablespoons of soy sauce, and 2 teaspoons of sesame oil. Stir everything together, ensuring all ingredients are evenly combined. If the mixture appears dry, add 3 tablespoons of water to help everything blend well.
Step 6: Add the Eggs
Push the rice mixture to one side of the skillet. Pour the beaten eggs into the empty side and scramble them until fully cooked. Once done, mix the scrambled eggs into the rice mixture.
Step 7: Garnish and Serve
Finally, sprinkle the chopped scallions over the top and give the rice a final stir. Serve hot, and enjoy your Clean Eating Chicken Fried Rice!
Smart Substitutions
Feel free to customize your Clean Eating Chicken Fried Rice with these smart substitutions:
- Use quinoa or cauliflower rice for a low-carb alternative.
- Substitute chicken with tofu or shrimp for a different protein option.
- Incorporate your favorite vegetables like peas, carrots, or broccoli.
- For a spicy kick, add a dash of sriracha or red pepper flakes.
Errors to Dodge
To ensure your Clean Eating Chicken Fried Rice turns out perfectly, avoid these common mistakes:
- Using leftover rice that is too wet. Freshly cooked rice should be cooled and fluffed for the best texture.
- Overcrowding the pan. If you have a large amount, consider cooking in batches to allow even cooking.
- Neglecting to season properly. Taste as you go and adjust the soy sauce and sesame oil to your preference.
- Skipping the ginger. Fresh ginger adds a wonderful depth of flavor that shouldn’t be missed!
Make-Ahead & Storage
This Clean Eating Chicken Fried Rice is perfect for meal prep! Here’s how to store it:
Allow the fried rice to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to 4 days. To reheat, simply warm it in a skillet over medium heat, adding a splash of water to keep it moist. You can also freeze the rice for up to 3 months. Just make sure to portion it out before freezing to make reheating easier.
FAQ
Can I use white rice instead of brown rice?
Yes, you can use white rice if you prefer, but keep in mind that brown rice offers more fiber and nutrients. If using white rice, adjust the cooking time accordingly, as it cooks faster.
Is this recipe gluten-free?
To make this recipe gluten-free, simply use Tamari instead of regular soy sauce. Tamari is a gluten-free soy sauce alternative that works perfectly in this recipe.
Can I make this dish vegetarian?
Absolutely! You can omit the chicken and eggs and add more vegetables or tofu for protein. You can also replace the chicken broth with vegetable broth for cooking the rice.
How can I spice this up?
If you like a bit of heat, consider adding sriracha, red pepper flakes, or even a splash of chili oil to the finished dish. You can also experiment with different spices such as garlic powder or smoked paprika for added flavor.
You Might Also Like
- Clean Eating Quinoa Bowl
- Healthy Vegetable Stir-Fry
- Mediterranean Chicken Salad
- Chickpea Coconut Curry
Wrap-Up
Incorporating this Clean Eating Chicken Fried Rice into your weekly meal plan is a fantastic way to enjoy a balanced meal without sacrificing flavor. With just a handful of simple ingredients, you can create a dish that is not only delicious but also nourishing. Whether you’re looking for a quick dinner solution or a meal prep option, this recipe checks all the boxes.
So, gather your ingredients and get ready to enjoy a fresh and satisfying take on a classic favorite. Your taste buds will thank you, and your body will appreciate the wholesome goodness. Happy cooking!
Clean Eating Chicken Fried Rice
Ingredients
Equipment
Method
- In a medium saucepan, combine 1 cup of long-grain brown rice, 2 ½ cups of water, and ¼ teaspoon of salt. Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for about 45 minutes or until the rice is tender and the water is absorbed. Remove from heat and let it sit covered for an additional 10 minutes. Fluff the rice with a fork and set aside.
- While the rice is cooking, chop the onions, bell pepper, and scallions. Mince the ginger and cut the chicken breasts into thin strips. Set everything aside and get ready to stir-fry!
- In a large skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the thin strips of chicken breast and cook for about 5-7 minutes until they are cooked through and no longer pink. Remove the chicken from the skillet and set it aside.
- In the same skillet, add the chopped onions and bell peppers. Sauté for about 3-4 minutes until they start to soften. Add the minced ginger and cook for an additional minute, allowing the flavors to meld.
- Return the cooked chicken to the skillet with the sautéed vegetables. Add the cooked brown rice, 2-3 tablespoons of soy sauce, and 2 teaspoons of sesame oil. Stir everything together, ensuring all ingredients are evenly combined. If the mixture appears dry, add 3 tablespoons of water to help everything blend well.
- Push the rice mixture to one side of the skillet. Pour the beaten eggs into the empty side and scramble them until fully cooked. Once done, mix the scrambled eggs into the rice mixture.
- Finally, sprinkle the chopped scallions over the top and give the rice a final stir. Serve hot, and enjoy your Clean Eating Chicken Fried Rice!
Notes
- Feel free to swap chicken for tofu or shrimp for a protein variation.
- Use quinoa or cauliflower rice for a low-carb option.
- Store leftovers in airtight containers for up to 4 days.
