Fried rice is a quick and easy dish to make, especially if the ingredients have been prepared ahead of time. Starting with uncooked brown rice will increase the cooking time significantly, but will not add much active cooking time.
Chicken Fried Brown Rice (for 4)
Ingredients:
- 1 Recipe of Tea-Stained Chicken or 2 chicken breasts, cooked and chopped
- 1 T canola or vegetable oil
- 1 T sesame oil
- 2 T soy sauce
- 3 carrots, bias cut
- 6-8 oz. fresh or frozen peas or pea pods
- 1/2 C dry roasted peanuts
- 1 egg, beaten
- 3-4 C cooked brown rice
Instructions:
- Heat the canola oil in a large skillet over medium heat.
- Add the carrots and cook for approximately 5 minutes, until they start to become tender. Add the peas and cook for another couple of minutes. Remove the vegetables from the skillet.
- Pour the egg into the skillet and cook into an omelet or scramble. Remove the egg from the skillet and cut into small pieces.
- Put the soy sauce into the hot skillet. Carefully add the sesame oil.
- Combine all of the ingredients in the skillet, stirring to combine.
- Cook, stirring occasionally, until the chicken is heated through.
- Serve.
Cook Fried Rice Quicker
If time is short, this recipe can be made with white rice, making no other changes. Brown rice is suggested because of its more complex carbohydrate structure, which is better for heart and digestive health and which also provides longer lasting energy for busy people and growing children.
Is Fried Brown Rice Healthy?
Fried rice, chicken or otherwise, may not sound like healthy eating. This recipe is certainly not low in fat, but it also does not contain excessive amounts of fat. Per serving, this fried brown rice contains approximately 12 grams of fat, but less than 2 grams of saturated fat.
Making Fried Rice Healthier
For those who need to get their saturated fat intake down to 1 gram per serving, there is a way. Omitting the peanuts and egg will make this fried rice into a meal containing just 7 grams of fat per serving and only 1 gram of saturated fat per serving.
Substitutions
To keep fried rice interesting, while reducing saturated fat content (not to mention allergens), try adding the following ingredients instead of peanuts and eggs.
- Fresh sugar snap peas do not have to be cooked and will add crunch and sweetness.
- Similarly, carrot shreds do not have to be cooked in order to preserve texture.
- "Squares" cereals such as those used in party mixes will absorb flavor and contribute texture. Add them near the end of cooking time.
- Boxed egg whites look and taste like whole eggs in a recipe like this, but they do not contain the fat or cholesterol that comes from yolks.
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