Chicken Fried Rice

 Home-Made    lunch    2200 Calories/Day Plan     Print Flexcipe

Chicken is an excellent source of lean protein that helps retain your muscle mass and strength during weight loss.


My Weight Loss Meal:

  • 1 serving Chicken Fried Rice




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 2 teaspoons vegetable oil
  • 1 egg, beaten
  • 1 1/2 Tablespoons soy sauce
  • 1 1/2 cups frozen vegetable medley (such as carrots and peas)
  • 1/2 teaspoons ground ginger
  • 1/2 teaspoons hot sauce (or to taste, optional)
  • 1/2 cup diced chicken breast
  • 1/2 cup diced canned pineapple, drained
  • 1 cup cooked rice (preferably day-old, see note)
  • 2 scallions, roughly chopped

 



Directions:

  1. Heat half the oil in a nonstick skillet over medium heat. Combine the egg with half of the soy sauce. When the oil is shimmering, add the egg and scramble, breaking the egg into bite-sized pieces as it cooks. Transfer the scrambled egg to a plate and return the skillet to the heat.
  2. Add the remaining oil to the skillet and heat until shimmering over medium-high heat. Add the frozen vegetables and cook until thawed, 2-3 minutes.
  3. While the vegetables are cooking, combine the remaining soy sauce, ginger, and hot sauce in a small bowl.
  4. Add the chicken, pineapple, rice, scallions, and sauce to the pan, and stir-fry until heated through.

Chicken Fried Rice

 Home-Made    lunch    1900 Calories/Day Plan     Print Flexcipe

Chicken is an excellent source of lean protein that helps retain your muscle mass and strength during weight loss.


My Weight Loss Meal:

  • 1 serving Chicken Fried Rice




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • Cooking spray
  • 1 egg, beaten
  • 1 1/2 Tablespoons soy sauce
  • 1 teaspoons vegetable oil
  • 1 cups frozen vegetable medley (such as carrots and peas)
  • 1/2 teaspoons ground ginger
  • 1/2 teaspoons hot sauce (or to taste, optional)
  • 1/2 cup diced chicken breast
  • 1/2 cup diced canned pineapple, drained
  • 3/4 cup cooked rice (preferably day-old, see note)
  • 2 scallions, roughly chopped



Directions:

  1. Lightly coat a nonstick skillet with cooking spray and place over medium heat. Combine the egg with half of the soy sauce. When the pan is hot, add the egg and scramble, breaking the egg into bite-sized pieces as it cooks. Transfer the scrambled egg to a plate and return the skillet to the heat.
  2. Add the oil to the skillet and heat until shimmering over medium-high heat. Add the frozen vegetables and cook until thawed, 2-3 minutes.
  3. While the vegetables are cooking, combine the remaining soy sauce, ginger, and hot sauce in a small bowl.
  4. Add the chicken, pineapple, rice, scallions, and sauce to the pan, and stir-fry until heated through.

Chicken Fried Rice

 Home-Made    lunch    1700 Calories/Day Plan     Print Flexcipe

Chicken is an excellent source of lean protein that helps retain your muscle mass and strength during weight loss.


My Weight Loss Meal:

  • 1 serving Chicken Fried Rice




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • Cooking spray
  • 1 egg white
  • 1 1/2 Tablespoons soy sauce
  • 1 1/2 teaspoons vegetable oil
  • 3/4 cups frozen vegetable medley (such as carrots and peas)
  • 1/2 teaspoons ground ginger
  • 1/2 teaspoons hot sauce (or to taste, optional)
  • 1/2 cup diced chicken breast
  • 1/4 cup diced canned pineapple, drained
  • 3/4 cup cooked rice (preferably day-old, see note)
  • 2 scallions, roughly chopped



Directions:

  1. Lightly coat a nonstick skillet with cooking spray and place over medium heat. Combine the egg white with half of the soy sauce. When the pan is hot, add the egg and cook, breaking the egg into bite-sized pieces as it cooks. Transfer the scrambled egg white to a plate and return the skillet to the heat.
  2. Add the oil to the skillet and heat until shimmering over medium-high heat. Add the frozen vegetables and cook until thawed, 2-3 minutes.
  3. While the vegetables are cooking, combine the remaining soy sauce, ginger, and hot sauce in a small bowl.
  4. Add the chicken, pineapple, rice, scallions, and sauce to the pan, and stir-fry until heated through.

Chicken Fried Rice

 Home-Made    lunch    1400 Calories/Day Plan     Print Flexcipe

Chicken is an excellent source of lean protein that helps retain your muscle mass and strength during weight loss.


My Weight Loss Meal:

  • 1 serving Chicken Fried Rice




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1 teaspoons vegetable oil
  • 3/4 cups frozen vegetable medley (such as carrots and peas)
  • 1 Tablespoons soy sauce
  • 1/2 teaspoons ground ginger
  • 1/2 teaspoons hot sauce (or to taste, optional)
  • 1/2 cup diced chicken breast
  • 1/8 cup diced canned pineapple, drained (optional)
  • 1/2 cup cooked rice (preferably day-old, see note)
  • 1 scallion, roughly chopped



Directions:

  1. Add the oil to the skillet and heat until shimmering over medium-high heat. Add the frozen vegetables and cook until thawed, 2-3 minutes.
  2. While the vegetables are cooking, combine the soy sauce, ginger, and hot sauce in a small bowl.
  3. Add the chicken, pineapple, rice, scallions, and sauce to the pan, and stir-fry until heated through.

Chicken Fried Rice

 Home-Made    lunch    2800 Calories/Day Plan     Print Flexcipe

Chicken is an excellent source of lean protein that helps retain your muscle mass and strength during weight loss.


My Weight Loss Meal:

  • 1 serving Chicken Fried Rice
  • 1 serving Fun-size candy bar




Ingredients

To make portion :

scpT - Change Serving Size Preferences

For Chicken Fried Rice

  • 2 teaspoons Vegetable oil
  • 1 Egg, beaten
  • 1 1/2 Tablespoon Soy sauce
  • 1 cup Frozen vegetable medley (Such as carrots and peas)
  • 1/2 teaspoon Ground ginger
  • 1/2 teaspoon Hot sauce Or to taste (optional)
  • 3/4 cup Diced chicken breast
  • 1/2 cup Diced canned pineapple, drained
  • 1 cup Cooked rice (Preferably day-old, see note)
  • 2 Scallions, roughly chopped

For Fun-size candy bar

  • 1 piece Fun-size candy bar (~100 calorie size, such as Twix or Snickers) 



Directions:

  1. Heat half the oil in a nonstick skillet over medium heat. Combine the egg with half of the soy sauce. When the oil is shimmering, add the egg and scramble, breaking the egg into bite-sized pieces as it cooks. Transfer the scrambled egg to a plate and return the skillet to the heat.
  2. Add the remaining oil to the skillet and heat until shimmering over medium-high heat. Add the frozen vegetables and cook until thawed, 2-3 minutes.
  3. While the vegetables are cooking, combine the remaining soy sauce, ginger, and hot sauce in a small bowl.
  4. Add the chicken, pineapple, rice, scallions, and sauce to the pan, and stir-fry until heated through.

Recipe Notes

The key to fluffy fried rice is using leftover cooked rice that has sat in the fridge for at least a day. If you make fresh rice for this dish, consider drying it out a bit in a warm skillet before you start. For the chicken, use leftover baked or grilled chicken, rotisserie chicken, or frozen precooked chicken breast strips such as Tyson Grilled and Ready or Foster Farms Grilled Strips, microwaved (covered) for 1-2 minutes or heated in a skillet until defrosted, about 5 minutes. Store leftover fried rice in the refrigerator for up to 3 days and reheat, uncovered, in a nonstick skillet. Leftovers may also be frozen.