Chicken Fried Rice

Gluten Free
Dairy Free
Health score
7%
Chicken Fried Rice
25 min.
8
238kcal

Suggestions

Ingredients

  • cups rice cold cooked
  • large eggs 
  •  garlic cloves finely minced
  •  onions green plus more for garnish, optional thinly sliced spring
  • servings kosher salt and pepper black freshly ground
  • large onion finely chopped
  • teaspoon sesame oil 
  •  chicken breast halves boneless skinless cut into thin strips
  • tablespoons soya sauce 
  • servings vegetable oil for frying

Equipment

  • bowl
  • frying pan
  • whisk
  • wok

Directions

  1. Beat eggs with a whisk in a small bowl and season with salt and pepper, to taste.
  2. Heat very little oil in a medium frying pan over medium heat and make an omelette using half the beaten eggs. Turn out onto a plate to cool (do not fold omelette). Repeat process with remaining beaten eggs.
  3. Place 1 omelette on top of the other, fold and coarsely chop. Set aside.
  4. In a medium bowl, toss chicken strips with the sesame oil and season with salt and pepper, to taste.
  5. Heat 3 tablespoons vegetable oil over high heat in large frying pan or wok and stir-fry the prepared chicken strips until lightly golden, about 2 to 3 minutes.
  6. Add the onion and garlic and stir-fry for 1 to 2 minutes or until onion has softened.
  7. Add 2 tablespoons more vegetable oil and when hot, stir in the cooked rice and green onions, tossing and mixing thoroughly until very hot.
  8. Sprinkle with soy sauce and mix evenly.
  9. Remove from heat and stir in chopped cooked egg. If desired, garnish with additional sliced green onions.

Nutrition Facts

Calories238kcal
Protein29.93%
Fat26.4%
Carbs43.67%

Properties

Glycemic Index
30.63
Glycemic Load
24.55
Inflammation Score
-4
Nutrition Score
11.761739129606%

Flavonoids

Isorhamnetin
0.94mg
Kaempferol
0.25mg
Myricetin
0.02mg
Quercetin
4.78mg

Nutrients percent of daily need

Calories:237.54kcal
11.88%
Fat:6.82g
10.48%
Saturated Fat:1.48g
9.25%
Carbohydrates:25.36g
8.45%
Net Carbohydrates:24.42g
8.88%
Sugar:1.2g
1.33%
Cholesterol:105.91mg
35.3%
Sodium:346.66mg
15.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.38g
34.77%
Selenium:30.06µg
42.94%
Vitamin B3:6.48mg
32.38%
Vitamin B6:0.58mg
28.76%
Manganese:0.47mg
23.65%
Vitamin K:24.27µg
23.11%
Phosphorus:205.67mg
20.57%
Vitamin B5:1.45mg
14.53%
Vitamin B2:0.17mg
10.15%
Potassium:328.67mg
9.39%
Magnesium:32.25mg
8.06%
Zinc:1.05mg
7.02%
Folate:23.61µg
5.9%
Iron:1mg
5.54%
Copper:0.11mg
5.38%
Vitamin B1:0.08mg
5.15%
Vitamin C:3.99mg
4.84%
Vitamin B12:0.28µg
4.66%
Vitamin E:0.63mg
4.18%
Vitamin A:208.92IU
4.18%
Fiber:0.95g
3.78%
Calcium:34.72mg
3.47%
Vitamin D:0.43µg
2.88%