Chicken Fried Rice

Gluten Free
Dairy Free
Health score
31%
Chicken Fried Rice
30 min.
4
397kcal

Suggestions


Are you looking for a quick and delicious meal that’s both gluten-free and dairy-free? Look no further than this vibrant Chicken Fried Rice! Perfectly suited for a busy lunch or a satisfying dinner, this dish is not only easy to prepare but also packed with flavor and nutrition. In just 30 minutes, you can whip up a delightful meal that serves four, making it ideal for family gatherings or meal prep for the week ahead.

This Chicken Fried Rice features tender pieces of rotisserie chicken, crisp-tender broccoli, and sweet carrots, all tossed together with fluffy long-grain brown rice. The addition of fresh ginger and garlic elevates the dish, while the lower-sodium soy sauce adds a savory depth without overwhelming the palate. Plus, with the vibrant colors of green peas and green onions, this dish is as visually appealing as it is tasty!

Whether you’re serving it as a main course or a side dish, this Chicken Fried Rice is sure to impress. It’s a wonderful way to use up leftover chicken and rice, and it’s easily customizable to suit your taste. So grab your frying pan and get ready to enjoy a wholesome meal that’s both satisfying and guilt-free!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cup broccoli florets coarsely chopped
  • tablespoon canola oil 
  • cup carrots chopped
  • cup chicken breast diced boneless skinless
  • cups brown rice long-grain chilled cooked
  • tablespoons sesame oil dark
  • large eggs lightly beaten
  • teaspoon ginger fresh grated peeled
  •  garlic clove minced
  • 0.7 cup spring onion divided sliced (4 green onions)
  • 0.5 teaspoon kosher salt 
  • tablespoons soy sauce 
  • cup peas green frozen

Equipment

  • frying pan

Directions

  1. Heat a large nonstick skillet over medium-high heat.
  2. Add oils; swirl to coat.
  3. Add carrot and broccoli; stir-fry 3 minutes or until crisp-tender.
  4. Add chicken, peas, 1/2 cup onions, garlic, and ginger. Stir-fry 2 minutes or until onions are tender.
  5. Add rice; cook 3 minutes or until thoroughly heated, stirring occasionally. Reduce heat to medium.
  6. Push rice mixture to 1 side of pan; add eggs to opposite side of pan. Cook, without stirring, for 10 seconds. Cook, stirring frequently, 2 additional minutes or until eggs are scrambled. Stir in soy sauce, salt, and pepper.
  7. Sprinkle with remaining onions.
  8. Serve immediately.

Nutrition Facts

Calories397kcal
Protein18.97%
Fat35.04%
Carbs45.99%

Properties

Glycemic Index
58.04
Glycemic Load
3.13
Inflammation Score
-10
Nutrition Score
29.572173491768%

Flavonoids

Luteolin
0.22mg
Kaempferol
2.09mg
Myricetin
0.05mg
Quercetin
2.62mg

Nutrients percent of daily need

Calories:396.72kcal
19.84%
Fat:15.54g
23.91%
Saturated Fat:2.58g
16.15%
Carbohydrates:45.89g
15.3%
Net Carbohydrates:39.14g
14.23%
Sugar:5.02g
5.57%
Cholesterol:117mg
39%
Sodium:699.41mg
30.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.93g
37.87%
Vitamin A:6078.2IU
121.56%
Manganese:1.68mg
84.09%
Vitamin K:75.62µg
72.02%
Selenium:35.62µg
50.89%
Vitamin C:40.76mg
49.4%
Vitamin B3:7.58mg
37.88%
Vitamin B6:0.72mg
36.17%
Phosphorus:337.11mg
33.71%
Fiber:6.75g
26.99%
Magnesium:105.88mg
26.47%
Vitamin B1:0.32mg
21.58%
Folate:77.38µg
19.35%
Vitamin B2:0.32mg
18.58%
Potassium:582.85mg
16.65%
Vitamin B5:1.64mg
16.4%
Zinc:2.23mg
14.87%
Copper:0.29mg
14.45%
Iron:2.38mg
13.24%
Vitamin E:1.65mg
11.01%
Calcium:78.74mg
7.87%
Vitamin B12:0.3µg
4.96%
Vitamin D:0.54µg
3.58%
Source:My Recipes