Low Fat Chicken Fried Rice

Low Fat Chicken Fried Rice

This flavorful recipe for Low Fat Chicken Fried Rice has a fraction of the fat of your normal take out and makes a fantastic, super-speedy one-pan supper.

Simple, low in fat and delicious – what more could you ask for in a recipe?

With a new year starting, many of us are looking for lighter meals after overindulging during the holiday season.  I know for me it’s really easy to say, the holidays come just once a year, so I deserve to celebrate and spoil myself a little. I’ve earned it.

Personally, I think indulgence adds to the whole experience of the season and gives us more to look forward to every year, but now that they are over, it’s time to lighten things up a little.

I’m also a big believer in lightening things up without having to forfeit flavor.

When I create a lower calorie meal, I try to come up with recipes for my regular dishes using the same ingredients I would normally use but with less fat.

This recipe uses the same authentic ingredients as my Best Ever Fried Rice Recipe only instead of oil, I use cooking spray and I cut the number of eggs as well as take out some of the yolks to make it lower in fat, but you don’t miss out on flavor.

I use anchovy paste in my fried rice (although it’s optional).  It adds a real authentic taste.  Even if you don’t like the sound of it, try it anyway.  I promise it doesn’t taste fishy.  If you have trouble finding it, you can buy it here.

This fried rice turned out so good, I may make it my go-to way to cook it from now on.  It’s full of beautiful Asian flavor and doesn’t leave you feeling guilty about eating it.

Love Chinese food? If so check out some of my recipes while you’re here.

Perfect Chinese Noodles

Quick & Easy Chinese Noodle Soup

Chicken with Chinese mushrooms

Cook’s Tips:

• When making fried rice, use leftover, cold rice. If you use rice that’s just been cooked, you’ll end up with a mushy dish.


• When adding an egg to fried rice cook the egg first, removing it from the pan and adding it at the end keeps the egg from falling apart and getting overcooked.


• When cooking with so little fat on a high heat, It’s best to use a nonstick pan or wok.  If it’s not non-stick, you may run into problems with the rice sticking.

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Low Fat Chicken Fried Rice

This flavorful recipe for Low Fat Chicken Fried Rice  has a fraction of the fat of your normal take out and makes a fantastic, super-speedy one-pan supper.

Ingredients

• 
  Low fat cooking spray
  


• 
  3
  eggs plus 2 egg whites
  lightly beaten
  


• 
  ground black pepper
  


• 
  2
  cups
  long-grain rice
  cooked and chilled
  


• 
  7
  water chestnuts
  sliced
  


• 
  1
  tablespoon
  anchovy paste
  


• 
  1
  tablespoon
  light soy sauce
  or more depending on taste
  


• 
  1
  tablespoon
  light dark soy sauce
  


• 
  2
  spring onions
  trimmed and sliced into rounds
  


• 
  1
  cup
  leftover or cooked chicken
  or what ever meat you want to use
  

Instructions

1. 
   

   Heat a non stick wok until hot and coat with cooking spray.

   
   


2. 
   

    Pour in the eggs and scramble, scraping the bits that stick to the wok. Once cooked, remove from the wok and set aside.

   
   


3. 
   

   Add a bit more cooking spray to the wok. Add the rice, scraping the bottom of the wok and tossing the rice until it's heated through. 

   
   


4. 
   

   Once the rice is hot, add the remaining ingredients (including the eggs), Continue to cook over a medium heat, mixing continuously for 2- 3 minutes.

   
   


5. 
   

   Taste and season with pepper and any additional soy sauce that may be needed.

   
   

Nutrition Facts

Low Fat Chicken Fried Rice

Amount Per Serving

Calories 324
Calories from Fat 45

% Daily Value*

Total Fat 5g
8%

Saturated Fat 1g
5%

Cholesterol 101mg
34%

Sodium 485mg
20%

Potassium 200mg
6%

Total Carbohydrates 51g
17%

Dietary Fiber 1g
4%

Protein 14g
28%

Vitamin A
3.6%

Vitamin C
0.9%

Calcium
4.1%

Iron
8.8%

* Percent Daily Values are based on a 2000 calorie diet.

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