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Chicken Fried Brown Rice

by myroilist

Next time the craving for delivery hits, try this Chicken Fried Brown Rice! A healthy, gluten free dinner recipe that has the bonus of delicious leftovers.

 

 

I can’t tell you how excited I am about today’s post!

Chinese food is one of those things that I rarely eat anymore now that I’m a little more educated on things like sodium intake and the dangers of fried foods. I will confess that I miss it from time to time.

Especially the chicken fried rice. Well, I will no longer feel deprived thanks to this super delicious and equally nutritious re-creation of my old favourite.

 

 

Subbing in healthy whole grain brown rice for the vitamin and mineral deficient white version makes this meal so much healthier and beneficial. Add in fresh vegetables sauteed in toasted sesame oil instead of god knows what, protein packed eggs and chicken, and let’s not forget my fabulous faux “soy” sauce and we are ready to wok and roll!

And yes, I do laugh at my own jokes … someone has to. 😉

CHICKEN FRIED BROWN RICE

 

 

Instead of a wok, however, I used a cast iron skillet.

Did you know that using cast iron cookware adds a little iron to the food that you cook in it? Good to know, if like me, you have low iron levels. Ladies, during certain ‘times of the month’ we can all be low in iron so it can’t hurt to boost it during these days.

If you are looking for info on iron, check out this great post by RD, Chelsea!

HEALTHY CHICKEN FRIED RICE INGREDIENTS:

  • toasted sesame oil
  • diced veggies (onions, peppers, garlic)
  • eggs
  • cooked chicken (use leftover rotisserie!)
  • brown rice ( I use these methods for quickly cooked brown rice – How to Cook Brown Rice – Stove top OR Instant Pot Brown Rice )

 

HOW TO  MAKE CHICKEN FRIED BROWN RICE – Step by step

 

Heat up your oil in your skillet. I strongly recommend using toasted sesame oil for this recipe. It adds an authentic taste and smells amazing when it warms up in the skillet. You will use it up because this dish will be made again in your kitchen.

Trust me on this one.

I’ve also used this oil before in this tasty salad recipe if you’d like more ways to utilize it.

Add in the chopped veggies and saute them until crisp tender.

Then add in the garlic and give it a good stir.

Crack in a couple of eggs and scramble away.

Once the eggs are cooked through add in your brown rice, chicken and faux “soy” sauce.

Your healthy fried brown rice is about to all come together.

Using pre-cooked chicken and rice really speeds up the time it takes to make this dish.

I always recommend cooking extra gains and proteins and storing them in glass storage containers in your fridge.

If you have them you will use them.

 

This meal passed ‘the man test’ which is an incredible feat for something that features brown rice.

Seriously, Joe will refuse certain meals without even tasting them if he hears ingredients like brown rice or quinoa, but the aroma of this dish cooking had him hovering around the kitchen waiting for a plate.

Said plate was promptly returned, clean as a whistle, ready for seconds.

That, my friends, means something. 🙂

 

 

Just like delivery Chinese food, leftovers the next day were even better.

 

MORE GLUTEN FREE CHICKEN RECIPES:

 

Chicken Avocado Salad with Toasted Pecans

 

Greek Chicken and Lentil Salad

 

Spicy Three Bean Chicken Soup

 

Chicken with Cauliflower Fried “Rice”

 

Gluten Free Chicken Fingers

 

Chicken Vegetable Soup with Spinach

 

*Originally posted September 20, 2013. Updated January 28, 2020*

 

Be sure to follow me on social media! I love pinning to Pinterest, sharing on Facebook and posting pics to Instagram. See you there. 🙂

 

 

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5 from 1 vote
Print

Chicken Fried Brown Rice
Prep Time
10 mins

Cook Time
20 mins

Total Time
30 mins

 

Next time the craving for delivery hits, try this Chicken Fried Brown Rice! A healthy, gluten free dinner recipe that has the bonus of delicious leftovers.
Course:

Main Course
Cuisine:

American
Keyword:

chicken fried brown rice, gluten free chicken recipes
Servings: 4
Calories: 303 kcal
Author: Sharon

Ingredients

Instructions
  1. Heat sesame oil in a large skillet on medium heat.
  2. Add onion and peppers and sauté until crisp tender, 5-7 minutes

  3. Add in the minced garlic and stir for 1 minute

  4. Crack eggs over the vegetables and stir, mixing well
  5. Once the eggs are cooked through add the cooked brown rice, chicken, and the faux “soy” sauce and stir until everything is heated through, 5-10 minutes.

  6. Enjoy warm, garnished with sliced green onions and sesame seeds

Nutrition Facts
Chicken Fried Brown Rice
Amount Per Serving
Calories 303
Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 2g13%
Trans Fat 1g
Cholesterol 118mg39%
Sodium 598mg26%
Potassium 352mg10%
Carbohydrates 29g10%
Fiber 3g13%
Sugar 3g3%
Protein 20g40%
Vitamin A 1060IU21%
Vitamin C 40mg48%
Calcium 41mg4%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

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