In This ArticleView AllIn This ArticleStep 1. Cook the EggsStep 2. Choose Lean ProteinStep 3. Add Fresh VegetablesStep 4. Stir-Fry the Rice SeparatelyStep 5. Season Judiciously4 Secrets for Making Perfect Fried Rice
In This ArticleView All
View All
In This Article
Step 1. Cook the Eggs
Step 2. Choose Lean Protein
Step 3. Add Fresh Vegetables
Step 4. Stir-Fry the Rice Separately
Step 5. Season Judiciously
4 Secrets for Making Perfect Fried Rice
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This quick and easy chicken fried rice recipe isn’t the smorgasbord fried rice of my childhood. It’s healthier and much more balanced. You basically get the best of both worlds: home cooking and high on flavor.
Instead of white rice, we made this with whole-grainbrown riceand loaded it with nutritious vegetables and lean protein. This healthy chicken fried rice recipe keeps the taste and texture of fried rice while cutting back on sodium and calories.
Brown Eggs vs. White Eggs: What’s the Difference?
Using a large, seasoned wok (seasoned woks are naturally nonstick) over medium-high heat, cook 2 large, lightly beaten eggs into a flat omelet in a little peanut oil for about 30 seconds per side. Transfer the omelet to a cutting board and cut it into 1/2-inch pieces.
Feel free to go beyond chicken and choose your favorite lean protein, such as shrimp or pork tenderloin. For a vegetarian alternative, try meaty-textured, seitan-processed wheat gluten, which is high in protein. Look for unseasoned seitan “strips” or “cubes” rather than flavored seitan. Turn the burner to high heat and cook the protein with green onions, garlic, and ginger. This step flavors the meat while it’s cooking.
Add tons of fresh vegetables like broccoli, zucchini, carrots and eggplant. Cook for 2 to 4 minutes, or until your vegetables have softened and the protein is cooked all the way through. Transfer all the contents of the wok to a large plate.
Making sure to use cold rice (warm rice will stick to the wok), stir-fry the rice in oil until it’s hot. Use 2 wooden spatulas to pull the rice from the bottom to the top and the side of the pan, tossing it all around, so all the rice is evenly coated with the oil and cooked, about 2 minutes.
Return the protein, vegetables and egg to the wok with the rice and continue to cook, stirring frequently. Add the seasonings, such as reduced-sodium soy sauce, lime juice, Japanese ponzu sauce or oyster sauce, and stir to combine. When you have the option, elect for reduced-sodium sauces. Prepared sauces like soy sauce add great flavor but are often very high in sodium. To keep the sodium down, take it easy on the salty sauces and choose lower-sodium options when possible.
Healthy Fried Rice Recipes
1. Start with a Seasoned Wok
Seasoned woks are naturally nonstick, which allows you to cook with less oil. Most are sold unseasoned; follow the manufacturer’s instructions for seasoning before use. A large cast-iron skillet is a good alternative if you don’t have a wok.
2. Use Cold Brown Rice
You’ll need 2 cups of cooked rice for 4 servings of fried rice. For extra fiber and nutrients, be sure to use brown rice. Use leftover rice or make a fresh batch and let it cool. To cool it quickly, spread it on a large baking sheet and refrigerate until cold, at least 15 minutes. If it’s too warm, it will stick to the wok.
3. Prep Ahead
Before you begin cooking, cut ingredients into uniform, bite-size pieces to ensure even cooking. Measure out seasonings and place everything next to the stove. Once you turn on the heat, you can’t step away from the wok.
4. Cook over High Heat
A very hot wok sears food quickly, locking in the best flavor. To test if yours is hot enough, add a drop of water before adding the ingredients—it should sizzle and evaporate instantly.
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