Clean Eating Chicken Fried Rice

When it comes to quick, satisfying meals, Clean Eating Chicken Fried Rice is a star player in my kitchen. It’s not just a tasty dish; it’s a wholesome one that packs in protein, fiber, and a medley of vegetables. This recipe is perfect for busy weeknights or meal prep. Plus, it’s versatile, allowing you to switch up ingredients based on what you have at home. Let’s dive into why this dish deserves a spot on your dinner table!

Why Clean Eating Chicken Fried Rice is Worth Your Time

Clean Eating Chicken Fried Rice stands out for several reasons. First, it’s a one-pan meal, meaning less cleanup and more time to enjoy your food. Second, you can customize it to your taste preferences and dietary needs. Whether you’re trying to eat more veggies or looking for a protein-packed meal, this fried rice hits the mark. Additionally, using brown rice elevates the nutritional value, providing you with complex carbohydrates that keep you full longer. Lastly, it’s a great way to use up leftover ingredients, making it both economical and environmentally friendly.

Your Shopping Guide

Before you start cooking, you’ll want to gather your ingredients. Here’s what you need:

• 1 cup long-grain brown rice
• 2 1/2 cups water
• 1/4 teaspoon salt
• 1 tablespoon olive oil
• 1/2 cup chopped onions
• 1 cup bell pepper (red or green), diced
• 1 tablespoon ginger root, peeled and finely minced
• 3 tablespoons water
• 2 boneless, skinless chicken breasts, cut into thin strips
• 2 eggs, beaten
• 2-3 tablespoons lite soy sauce (or Tamari)
• 2 teaspoons sesame oil
• 1/4 cup scallions (or green onions), chopped (optional)

What’s in the Gear List

Make sure you have the following kitchen tools ready:

• Large Pot: For cooking the rice.
• Skillet or Wok: Ideal for stir-frying the ingredients.
• Spatula: To mix everything together seamlessly.
• Measuring Cups and Spoons: For precise ingredient measurement.
• Knife and Cutting Board: For chopping the vegetables and chicken.

Method: Clean Eating Chicken Fried Rice

Now that you have everything ready, let’s get cooking! Follow these steps for a delicious Clean Eating Chicken Fried Rice:

Step 1: Cook the Brown Rice

In a large pot, combine 1 cup of long-grain brown rice, 2 1/2 cups of water, and 1/4 teaspoon of salt. Bring it to a boil over medium-high heat. Once it boils, reduce the heat to low, cover, and simmer for about 45 minutes or until the rice is tender and the water has been absorbed. Remove from heat and let it sit covered for 10 minutes, then fluff with a fork.

Step 2: Prepare the Chicken

While the rice is cooking, heat 1 tablespoon of olive oil in a large skillet or wok over medium heat. Once the oil is hot, add the thin strips of chicken breast. Cook for about 5-7 minutes, stirring often, until the chicken is cooked through and no longer pink. Remove the chicken from the skillet and set aside.

Step 3: Stir-Fry the Veggies

In the same skillet, add 1/2 cup of chopped onions and 1 cup of diced bell pepper. Sauté for about 3-4 minutes until the vegetables begin to soften. Add the minced ginger and stir for another minute until fragrant.

Step 4: Add the Rice and Chicken

Return the cooked chicken to the skillet. Add the fluffed brown rice and stir everything together. Pour in 2-3 tablespoons of lite soy sauce (or Tamari) and mix well, ensuring all the ingredients are evenly coated.

Step 5: Scramble the Eggs

Push the rice mixture to one side of the skillet. On the empty side, pour in the beaten eggs. Allow the eggs to cook for about 1-2 minutes without stirring, then scramble them until fully cooked. Once done, mix the eggs into the rice.

Step 6: Finish with Sesame Oil and Scallions

Drizzle 2 teaspoons of sesame oil over the fried rice and mix well. If desired, top with 1/4 cup of chopped scallions for an extra burst of flavor. Serve hot and enjoy your Clean Eating Chicken Fried Rice!

Flavor-Forward Alternatives

Looking to switch things up? Here are some alternatives to consider:

• Use quinoa instead of brown rice for a protein boost.
• Add in a variety of vegetables like peas, carrots, or broccoli for extra nutrition.
• Try shrimp or tofu instead of chicken for a different protein source.
• Incorporate spices like chili flakes or sriracha for an added kick.

Troubleshooting Tips

Here are some common issues you might encounter and how to solve them:

• Rice is too sticky: Make sure you’re using the correct water-to-rice ratio and fluff the rice after cooking.
• Chicken is dry: Avoid overcooking the chicken. It should be just cooked through and juicy.
• Dish lacks flavor: Don’t skip the soy sauce or sesame oil; they add essential flavor. Adjust to your taste.
• Veggies are overcooked: Stir-fry them just until tender but still vibrant in color.

Shelf Life & Storage

Leftover Clean Eating Chicken Fried Rice can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat it thoroughly in the microwave or on the stovetop, adding a splash of water to prevent it from drying out. For long-term storage, consider freezing portions in individual containers for up to 3 months. Thaw in the refrigerator overnight before reheating.

Common Qs About Clean Eating Chicken Fried Rice

Can I make this dish vegetarian?

Absolutely! Simply omit the chicken and eggs, and add your favorite plant-based protein like tofu or edamame. Increase the veggies for a hearty meal.

What can I use instead of soy sauce?

You can use coconut aminos as a soy sauce alternative for a slightly sweeter flavor. Tamari is also a great gluten-free option.

How do I make this dish spicier?

Add red pepper flakes or a drizzle of sriracha during the cooking process. You can also serve it with a spicy chili sauce on the side.

Can I make this ahead of time?

Yes! This dish is perfect for meal prep. Cook it in advance, let it cool, and store it in the fridge. It reheats well, making it great for lunches or quick dinners.

Time to Try It

Now that you have the recipe for Clean Eating Chicken Fried Rice, it’s time to get cooking. This dish is not only delicious but also packed with nutrients to fuel your day. Whether you’re looking to feed a family or whip up a quick meal for yourself, this recipe is a go-to. Embrace the flavors, enjoy the process, and indulge in the satisfaction of a home-cooked meal that’s both healthy and hearty. Happy cooking!