Healthy Chicken Fried Rice
A delicious healthy homemade version of a takeout favorite. Simple staple ingredients for a filling and nourishing meal
Ingredients
For the Chicken
- 6 chicken thighs
- ¼ cup bachans japanese bbq sauce or teriyaki sauce
For the fried rice
- 1 tbsp avocado oil
- 2 cups jasmine rice
- 4 eggs scrambled
- 2 cups Stir Fry veggies love a combo of: peas, carrots, broccoli, peppers, mushrooms, asparagus, edamame, green beans, etc!
- 3 tbsp butter or ghee for a dairy free option
- ¼ cup bachans japanese bbq sauce or teriyaki sauce
- ¼ cup fresh aromatics like cilantro and green onion
Instructions
Meal Prep Instructions:
- Marinate Chicken Thighs: in a marinating dish, refrigerate chicken in 1/4 cup bachans japanese bbq sauce or teriyaki sauce for at least an hour or up to 24.
- Chop the veggies: Chop all veggies and refrigerate in airtight glass container until ready to assemble
- Cook the rice (this can also be done fresh!): add 2 cups jasmine rice to 4 cups of water with a little salt. Bring to a low boil covered for about 15 minutes until liquid is absorbed and rice is soft. Set aside to cool slightly before refrigerating for up to 2 days.
Meal Assembly Instructions:
- Cook chicken: To a large cast iron skillet over high heat, add marinated chicken thighs and cook for 5-8 minutes each side (depends on how thick they are). Check that you reach an internal temp of 165 before bringing off the heat and resting on a cutting board for 5 minutes, then slicing.
- Cook eggs: in a well oiled large skillet, add scrambled eggs. Let them spread out into a thin layer and slowly lift the edges, tilting the pan to let raw eggs run under the cooked portion. Repeat this process around the pan until there is no more raw runny egg on the top. You should have a large flat omelet - remove from heat onto a cutting board. Roll circle into a log and slice egg into half inch strips. Set aside to cool.
- Cook the veggies: Stir fry veggies in large skillet on high with avocado oil until soft and charred (don’t over cook them to be mushy!) Meanwhile prep fresh aromatics - cilantro and green onion.
- Add rice: Lower heat, add rice (prepped or fresh) with 3 tbsp butter. Toss until butter is melted and everything is well coated.
- Add sauce: Add 1/4 cup bachans japanese bbq sauce (or more based on your taste preference) Toss until everything is well combined. Remove from heat.
- Add chicken and eggs: To large bowls add equal portions of well mixed fried rice, egg ribbons, sliced chicken, fresh aromatics and additional sauce as desired - enjoy!
Notes
Nutrition facts depends on the veggies you choose!
Nutrition
Calories: 878kcalCarbohydrates: 75gProtein: 40gFat: 45gSaturated Fat: 15gPolyunsaturated Fat: 8gMonounsaturated Fat: 18gTrans Fat: 1gCholesterol: 352mgSodium: 265mgPotassium: 517mgFiber: 1gSugar: 0.3gVitamin A: 632IUCalcium: 67mgIron: 3mg
Tried this recipe?Let us know how it was!
