Chicken Fried Rice Low Gi Recipes

HEALTHY CHICKEN FRIED RICE (LOW G.I.)

Trying to accumulate some recipes that are high in fiber and protein but low in fat. This is actually just as good as regular fried rice. If you can't find fresh bean sprouts, just omit them because the ones in a can are sorta gross! Found that out the hard way!

Provided by little_wing

Categories One Dish Meal

Time 40m

Yield 4 serving(s)

Number Of Ingredients 11

Healthy Chicken Fried Rice (Low G.i.) image

Steps:

In saucepan, bring 1 1/4 cups of the chicken stock, rice and salt to boil.
Reduce heat to low, cover and cook for 25 minutes or until liquid is absorbed.
Fluff with fork and set aside.
In large non-stick skillet heat sesame oil over medium high heat and cook chicken and mushrooms for about 8 minutes or until chicken is no longer pink.
Add green onions, carrot, celery, and cooked rice.
Cook, stirring for 2 minutes, to combine.
Add remaining chicken stock and soy sauce and cook for 5 minutes.
Add bean sprouts and toss to combine.

Nutrition Facts : Calories 251.2, Fat 3.2, SaturatedFat 0.6, Cholesterol 34.2, Sodium 1146.5, Carbohydrate 35.5, Fiber 3.8, Sugar 5, Protein 21

Ingredients

1 1/2 cups low-sodium low-fat chicken broth
3/4 cup brown rice
1 pinch salt
1 teaspoon sesame oil
2 boneless skinless chicken breasts, chopped
1 cup sliced mushrooms
2 green onions, chopped
2 carrots, diced
3/4 cup sliced celery
1/4 cup light soy sauce
2 cups bean sprouts

EASY ONE-PAN CHICKEN FRIED RICE

When you need a meal to feed the entire family and are short on time and groceries, try this easy, one-pan fried rice dish made with with leftover chicken and rice. A handful of veggies add color and texture while a few pantry staple spices and condiments add flavor to this simple stir-fry dish the whole family will love.

Provided by NicoleMcmom

Time 35m

Yield 4

Number Of Ingredients 17

Easy One-Pan Chicken Fried Rice image

Steps:

Heat canola and sesame oils in a large, nonstick skillet over medium-high heat. Add carrot and 1/4 cup green onion; cook, stirring constantly, for 2 minutes. Stir in garlic powder and ginger and cook for 2 minutes. Stir in rice, salt, and pepper; cook, stirring only once or twice, until rice is lightly browned, about 5 minutes. Stir in chicken and peas; cook for 2 minutes.
Push rice mixture to the sides of the pan, creating a circle in the middle. Add butter to the center of the pan. When melted, pour eggs into the center. Cook eggs, stirring often, until almost set, about 3 minutes. Stir eggs into the rice mixture. Stir in soy sauce and rice vinegar; cook for 2 more minutes.
Serve immediately topped with Sriracha mayo and green onions.

Nutrition Facts : Calories 427.2 calories, Carbohydrate 39.5 g, Cholesterol 138.1 mg, Fat 22.3 g, Fiber 2 g, Protein 16.9 g, SaturatedFat 6.9 g, Sodium 1124.1 mg, Sugar 2.2 g

Ingredients

1 tablespoon canola oil
1 teaspoon sesame oil
⅓ cup diced carrots
¼ cup sliced green onions, white and lighter green parts
½ teaspoon garlic powder
½ teaspoon ground ginger
3 cups cooked rice, cooled
1 teaspoon kosher salt
½ teaspoon ground black pepper
1 cup shredded cooked chicken
½ cup frozen peas
2 tablespoons butter
2 large eggs, beaten
2 tablespoons soy sauce
2 teaspoons rice vinegar
2 tablespoons sriracha mayonnaise (Kikkoman)
1 tablespoon sliced green onions, or to taste