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Fried rice is the best kind of rice. Anytime we have a serious craving for it we make our own Macro-Friendly version. The beauty of this recipe is that it can be tweaked to fit your exact needs. To make this we used brown rice, but you you can easily substitute white rice, jasmine rice, quinoa, or even cauliflower rice!
If you’re planning on making this for dinner, I recommend pre-cooking the rice and having it be refrigerated for at least one hour beforehand. I also would recommend to use some sort of nonstick / teflon pan so you don’t have to account for any extra cooking oils!
This recipe is relatively easy to follow and should be done from start to finish within about thirty minutes. Enjoy!
Step 1: Cook your egg in the pan, once you’re done place the egg to the side because you will need it later.
I did not use any oil, I simply just cracked the egg and mashed it around in the pan. If there are any cooked egg pieces left in your pan once you scrape it out to set aside, leave it – it will help give your meal extra flavor!
Step 2: Measure out your vegetables, I prefer to do this using a glass measuring cup. Add a little water to it and throw it in the microwave for a few minutes to let the vegetables thaw out.
We chose to use a frozen vegetable medley of carrots, peas, green beans and corn. There are several options of vegetables you can use for this recipe – pick your favorite!
Step 3: Measure out half a tablespoon of olive oil and dump it all around the pan. Once your vegetables are thaw you’re going to dump them in the pan and start mixing them around with a rubber spatula. Putting a little oil down ensures that they will cook quicker and have that “fried” appeal.
For this recipe, I chose to use extra light tasting olive oil because it is my favorite oil to use while cooking. I have also made this recipe using coconut oil and regular extra virgin olive oil – both of them worked nicely as well.
Step 4: Once you have been whisking your vegetables around in the pan for at least 5 minutes, dump
your cooked rice into the pan. While the rice is cooking, add one full tablespoon of olive oil to the pan and continue to whisk it around.
While I’m mixing the rice and vegetables together, I add in one additional tablespoon of olive oil. I choose to add the olive oil to help “fry” the rice a little more and to just give it a little extra flavor.
Step 5: After you’ve cooked the rice and vegetables together it’s time to add the egg. Just dump the egg right back onto the pan start mashing it into everything else.
After you’ve scrambled the egg into the rice and vegetables it is done and ready to eat!
The top mentioned chicken, so you’re probably wondering where is the chicken? For this recipe, I chose to cook the chicken separately. I have it baking in the oven while I am preparing the fried rice. I do this because, I want make sure that each person gets the appropriate portion of chicken. When the chicken is done cooking I portion out each piece and add into each bowl.
Once I am done adding the chicken to each bowl, I use half a tablespoon of low sodium soy sauce to really give it an extra flavor boost. I buy my low sodium soy sauce from Target. Each tablespoon of low sodium soy sauce has <1g carbohydrates, 0g Fat, <1g Protein. This is an optional add-on that you can decide if you want to use or not.
The entire recipe itself will yield 4 servings. The Macro breakdown can be found at the bottom of the page.
Ingredients:
- 2 cups cooked rice
- 2 cups mixed vegetable medley
- 1 1/2 TBSP of Extra Light Virgin Olive Oil
- 1 large egg
- 16oz of raw chicken
- Salt & Pepper to Taste
Optional:
- Low Sodium Soy Sauce
Directions:
5 Minute Preparation Time / 25 Minutes of Cooking Time (Mainly the Chicken); recipe will yield 4 servings:
- Prepare the rice: in a small pot boil 2 cups of water; once the water is boiling add in one cup of dry rice; cook the rice until it is fluffy and there is no or minimal water remaining in the pot; once rice is cooked place it in the fridge
- Preheat the oven to 400 – line a baking tray with tinfoil and spray with nonstick spray – place the chicken in the oven and bake it for 20-25 minutes until it can be cut easily with a fork
- While the chicken is cooking, start setting up your pan to fry the rice. I used a large teflon pan – but if you have a Wok pan that will work even better!
- Heat up the pan and fry the egg – if you are using a nonstick or teflon pan you will not have to worry about adding in any additional oil; while the egg is frying scramble it around the pan with a rubber spatula
- Measure out 2 cups of your frozen vegetable medley and place it in the microwave with a small amount of water, I microwaved it for 4 minutes just enough to thaw it because I knew that it would cook more once I got into the pan
- Once the egg is cooked, put it onto a small plate and set it aside for later
- Measure out 1/2 a tablespoon of olive oil and spread it around the pan (use the same pan that you used to fry to the egg)
- Add your vegetables to the pan and start “frying” them with the rubber spatula
- When the vegetables have been cooking for at least 5 minutes, dump your two cups of rice onto the pan and start mixing it together
- Measure out 1 tablespoon of olive oil and dump it onto the combined vegetables and rice
- When the rice and vegetables have been mixed and cooked for at least 5 minutes, add the egg back in and scramble it into the mix
- Scramble it all together for approximately 5 minutes
- At this point, if you want to add in some salt and pepper for additional flavor you can and start to mix it all together
- Take the chicken out of the oven and divide it into 4 portions (each portion should weigh 2 1/4 ounce. [cooked chicken weighs significantly less than raw chicken])
- Divide the rice mixture into 4 equal servings (each person should have approximately 2 1/2 measuring cups full – to clarify each person should get two full scoops of 1/2 a measuring cup)
- Mix the portioned out chicken into each bowl & add the soy sauce (optional)
- Serve & Enjoy!
Macro Distribution for 4 Servings:
- 333.5 Calories
- 12.28g Fat
- 26.43g Carbohydrate
- 23.66g Protein
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