Healthy Take-Out Twist: Chicken No-Fried Rice!
by Denise Austin | February 10, 2019 | Nutrition
I get asked a lot about how to make healthier versions of take-out classics at home, and this healthy take out twist – Chicken No-Fried Rice – fits the bill! Making healthy take-out at home is a great goal, because when you cook at home, you get to control the ingredients and cooking methods. This means you can make a meal that is just as satisfying as take-out, without all the extra calories, unhealthy fats, and low-quality ingredients that may come along with your order. This also helps support your healthy goals, whether they are to lose weight, eat healthier, get fit – even cook at home more!
My healthy take-out twist: Chicken No-Fried Rice recipe is one of my favorites. Peanuts, fresh veggies, chicken, eggs and rice are combined together for a delicious and healthy twist on this Chinese favorite. High in protein and nutrients, it makes for excellent leftovers, too! It’s from my healthy, customizable meal plan, part of your DeniseAustin.com membership. Get access to more recipes just like this, and customize your meal plan to your tastes and needs. Vegetarian, gluten-free, low-sodium and more! Check it out today – start your 7-day free trial now and start cooking at home tonight!!
Let’s get fitter, together, inside and out,
Denise
Chicken No-Fried Rice
Ingredients
2 tsp. peanut or canola oil
1 tsp. toasted sesame oil
1/2 cup diced onion
1 cup frozen peas and carrots, thawed
1/4 cup sliced scallions
2 eggs (cage-free)
2 egg whites (cage-free)
1 1/2 cups cooked brown rice (or quinoa)
6 oz. cooked skinless boneless chicken breast, diced (or shrimp or tofu)
1 (8 oz.) can water chestnuts, drained and diced
2 tsp. low-sodium soy sauce (if following a gluten-free diet, check ingredients to ensure soy sauce is gluten-free)
Instructions
1. In a large saute pan, heat the oils over medium heat.
2. Add the onion, peas and carrots, and scallions and cook until onions are slightly softened, 3 to 5 minutes.
3. In a medium bowl, whisk together the eggs and egg whites.
4. Push the vegetables to the outskirts of the pan. Add the eggs to the center of the pan and scramble.
5. Add the rice, chicken, and water chestnuts to the saute pan and stir to combine. Cook 1 to 2 minutes, or until everything is heated.
6. Divide the rice mixture evenly between 2 plates. Drizzle each portion with 1 tsp. soy sauce.
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