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Healthy Recipe for Chicken Fried Rice

Now, I can’t speak for everyone but chicken fried rice and healthy do not coexist.  There’s just nothing healthy about chicken fried ride. The chicken part isn’t bad and neither is the rice part.  But, it is that darn fried part that just such a killer when one is trying to eat healthy.  As I am always trying to tweak recipes to turn from regular recipe into a Healthy Recipe, I figured I would give a try at making a healthy (or at least, healthier) chicken fried rice.

Healthy Chicken Recipe

A small disclaimer, I know my healthy recipe could be even more healthy but you have to balance a few things.  One, my kids must eat it without dinner devolving into a power struggle.  If they hate it, no matter how much I like it or want them to eat it, dinner will be unpleasant.  So, they gotta munch away at least somewhat happily.  Two, you must live a little.  I don’t mind sacrificing some taste for additional “health” but I won’t give up enjoying my food.  So, this healthy recipe strikes a really nice balance between being healthy and being tasty!  I hope you enjoy it as much as my family and I do!

Healthy Recipe: Ingredients

0.5-1 pound diced Chicken breasts
1 bag frozen peas (usually about 16 ounces, but I like a ton of peas)
Quick Cooking Brown Rice
1/2 Yellow or White Onion, chopped
2-4 Garlic cloves, diced (or you can substitute garlic powder to make it easier)
2-4 Eggs (I prefer three)
1-2 tablespoon(s) of Olive Oil
Teriyaki Sauce
Low Sodium Soy Sauce

Healthy Recipe: Directions

I like to soak the cubed chicken in the teriyaki sauce for a little while, if possible.  If you cannot do this, don’t worry, it will still taste great.  Just add some teriyaki sauce to the mixture while the chicken is cooking.

1.  Heat Olive Oil over medium heat in a large skillet or pan.  Once warmed, add chicken and cooking until fully cooked.

Healthy Chicken Recipe

2.  While chicken is cooking, prepare the rice.  I use the five minute whole brown rice.  I know there’s healthier rice options, but they all take nearly an hour to prepare.  For the amount of Chicken Fried Rice I make, I prepare the four serving option (this is usually either 1 3/4 or 2 Cups of water and 1 Cup of uncooked rice).

3.  In a separate skillet, lightly cook the chopped onion and the garlic until desired tenderness (about 5-8 minutes).  I prefer just slightly softened but still a little crunchy.  Once cooked enough, remove from heat and set aside.

4.  In the onion skillet, cook the eggs.  Cook them however you wish, but I think scrambled is best.

5.  While eggs are cooking, microwave the frozen peas for about 3-4 minutes.  They do not need to be completely done (and probably are better if they are a little cool as they’ll get plenty heated once mixed with everything else).  Once done, drain and set aside.

6.  Once the eggs and chicken are sufficiently cooked and the rice is prepared, remove the eggs and rice from heat and set aside.  With the chicken, drain in a strainer.

Healthy Chicken Recipe

7.  In the same pan as used to cook the chicken and over low to medium heat, return the chicken and add onion, garlic, rice, eggs, and frozen peas.  (If you are using garlic powder rather than diced garlic, add the garlic powder now.)  Mix thoroughly and stir consistently until peas are totally thawed (usually about 6-8 minutes.)

8.  Serve!  For extra taste (and certainly sodium), top with a few splashes of Soy Sauce, if desired.

Don’t forget to say thanks for all the amazing compliments you are certain to receive!  (Ok, kinda kidding about this one…)

If you have any questions or suggestions for improvements, please leave them in the comments below.  Otherwise, thanks for reading and I hope you love this just as much as my family and I do!

Healthy Chicken Recipe

The finished product!

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