Is Chicken Fried Rice healthy?

This homemade version can be part of a healthy diet. It offers a good balance of protein from chicken and eggs, carbohydrates from rice, and vitamins from vegetables. Using low-sodium soy sauce and controlling the amount of oil helps make it a healthier choice than many takeout options.

Can I use freshly cooked rice for fried rice?

It is strongly recommended to use day-old, cold rice. Freshly cooked rice is warm and moist, which causes it to steam in the pan and become clumpy and mushy. Cold, dry rice separates into individual grains and fries up perfectly.

What's the secret to getting restaurant-style fried rice at home?

The key is high, consistent heat, which is best achieved with a wok. This creates a slightly smoky flavor known as 'wok hei'. Using day-old rice and not overcrowding the pan are also crucial for achieving the right texture.

How do I prevent my fried rice from being sticky?

The number one cause of sticky fried rice is using warm, fresh rice. Always use cold, refrigerated rice. Also, ensure you don't add too much sauce, as excess liquid can make the rice soggy.

Can I make this recipe gluten-free?

Yes, you can easily make this gluten-free. Simply substitute the soy sauce with tamari or a certified gluten-free soy sauce. Also, ensure your Shaoxing wine is gluten-free or omit it.

Home / Recipes / chinese_american / Chicken Fried Rice

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Chicken Fried Rice

RATING

4.7/5(185)

TASTE SCORE

9/10

A classic takeout favorite made at home! Tender chicken, fluffy eggs, and crisp vegetables tossed with savory day-old rice and soy sauce. This one-pan meal is incredibly easy to whip up for a quick weeknight dinner.

PREP

15m

COOK

15m

SERVES

2 CUPS

617 cal

SERVINGS

INSTRUCTIONS

5 steps. 15 minutes total.

5 STEPS

1
Step 1
- a.Prepare Ingredients and Sauce
- b.Ensure all vegetables are chopped, garlic is minced, and chicken is diced. Have the cold rice ready.
- c.In a small bowl, whisk together the low sodium soy sauce, toasted sesame oil, Shaoxing wine (if using), granulated sugar, and white pepper. Set this sauce mixture aside.
2
Step 2
- a.Cook Eggs and Chicken
- b.Heat 1 tablespoon of vegetable oil in a large wok or skillet over medium-high heat until it shimmers.
- c.Pour in the beaten eggs and scramble for 1-2 minutes until just set. Immediately transfer the cooked eggs to a clean plate.
- d.Add another tablespoon of oil to the hot wok. Add the diced chicken in a single layer. Season with a pinch of salt. Cook for 4-5 minutes, stirring occasionally, until golden brown and cooked through (165°F or 74°C). Remove the chicken and set it aside with the eggs.
3
Step 3
- a.Sauté Aromatics and Vegetables
- b.Add the final tablespoon of oil to the wok. Add the chopped onion and diced carrots. Stir-fry for 3-4 minutes until the onion becomes translucent and the carrots are crisp-tender.
- c.Add the minced garlic and cook for another 30-60 seconds until fragrant, being careful not to burn it.
4
Step 4
- a.Fry the Rice
- b.Add the cold rice to the wok with the vegetables. Use your spatula to gently break up any clumps.
- c.Spread the rice into an even layer and let it cook undisturbed for 1-2 minutes to allow it to toast slightly.
- d.Begin stir-frying, tossing the rice with the vegetables for about 3 minutes until it's heated through and you hear a light crackling sound.
5
Step 5
- a.Combine and Serve
- b.Create a well in the center of the rice and pour in the prepared sauce mixture. Stir everything together quickly to coat the rice evenly.
- c.Return the cooked chicken and scrambled eggs to the wok. Add the thawed peas and most of the sliced scallions (reserving some for garnish).
- d.Toss everything together for 1-2 minutes until fully combined and heated through. Taste and adjust with more salt or soy sauce if needed.
- e.Serve immediately, garnished with the remaining scallions.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
Day-old, cold rice is essential. Fresh rice has too much moisture and will result in a sticky, mushy texture. If you must use fresh rice, spread it on a baking sheet and chill it in the refrigerator for at least an hour.
2
Use a wok if you have one. Its shape allows for high heat and even cooking, which is key to achieving the 'wok hei' (breath of the wok) flavor.
3
High heat is your friend. Ensure your pan is very hot before adding ingredients. This sears them quickly rather than steaming them.
4
Prep everything in advance (mise en place). Stir-frying is a fast process, so have all your ingredients chopped and ready by the stove before you start.
5
Don't overcrowd the pan. If your skillet isn't large enough, cook the chicken and eggs in batches to ensure they brown properly.
6
For extra flavor, marinate the chicken for 15 minutes in 1 teaspoon of soy sauce and 1 teaspoon of cornstarch before cooking.

RECIPE VARIATIONS

Adapt it for your goals.

Protein Swap

Substitute the chicken with 1 lb of peeled and deveined shrimp, diced char siu (Chinese BBQ pork), or firm tofu for a vegetarian option.

Spicy Version

Add 1-2 teaspoons of chili garlic sauce or sriracha to the sauce mixture for a spicy kick. You can also add a chopped red chili with the garlic.

Vegetable Add ins

Vegetable Add-ins

Feel free to add other quick-cooking vegetables like corn, diced bell peppers, bean sprouts, or chopped broccoli florets. Add them along with the carrots.

Flavor Boost

For a deeper, richer color and flavor, use a mix of 2 tablespoons light soy sauce and 2 tablespoons dark soy sauce instead of only low-sodium soy sauce.

HEALTH BENEFITS

Why this is on our healthy list.

muscle

Excellent Source of Protein

With chicken and eggs as primary ingredients, this dish provides high-quality protein essential for muscle repair, growth, and overall body function.

balance

Balanced Macronutrients

This one-pan meal offers a well-rounded mix of carbohydrates for energy (rice), protein for satiety (chicken, eggs), and fats for nutrient absorption (oils).

leaf

Rich in Vitamins and Minerals

The inclusion of carrots, peas, onions, and garlic provides essential vitamins like Vitamin A and K, as well as minerals and antioxidants that support immune health.

QUESTIONS?

Frequently asked questions

One serving of this Chicken Fried Rice (approximately 2 cups) contains an estimated 530-560 calories, depending on the exact ingredients and amount of oil used.

PAIRS WELL WITH

Complete meals featuring this recipe

fusion·5 min·347 cal

EXPLORE

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Chicken Fried Rice

For 4 servings

5 steps. 15 minutes total.

Step 1

Step 2

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