How to Make a Healthy Stir-Fry (or Chicken Fried Rice)

Most stir-fry recipes can be made quickly and without fat-producing elements. Stir-fry foods are based on oil with a high smoke point. A chicken-fried rice stir fry can use reduced-sodium soy sauce. A user can also add other vegetables such as broccoli for an even healthier meal.

Things You'll Need

• 3 chicken breasts
• 2 cups brown rice
• 1/2 cup bean sprouts
• 2 eggs
• White Pepper (to taste)
• 3 tbsp. reduced-sodium soy sauce
• 1/2 cup mushrooms
• 2 green onions
• 2 tbsp. peanut oil
• Wok or large pan
• Spoon or spatula

Instructions

1. Boil the breasts for about 15 minutes. Cut the finished chicken into bite-sized pieces about 1/2 inch across.

2. Cook 2 cups of brown rice according to the package directions.

3. Put the wok on medium-high heat. Add about 1 tbsp. oil, the chopped mushrooms and green onions. Cook them together for about 2 to 3 minutes.

4. Add the chicken and rice (both already cooked) and mix everything together. Stir constantly to avoid having any items stick to the wok.

5. Move everything to the side of the pan and add 2 eggs to the bottom of the pan. Let them cook on their own for about 30 seconds. Once they start solidifying, mix them in with the rest of the food.

6. Add the soy sauce, white pepper to taste, and mix thoroughly. Let it cook for about 5 minutes then add the bean sprouts.

Tips & Warnings

• Cook chicken/rice beforehand to make things easier. This meal only takes like 5 minutes to throw together if you have everything ready.

References

• Better Recipes: Chicken Stir Fry
• All Recipes: Chinese Chicken Fried Rice