Lightful Chicken Fried Rice – Healthy and Fit


I’ve shared this healthy recipe for this popular Chinese dish in the past but it’s soooo delicious I’m sharing it again!


1½ tablespoons canola oil

1½ cups cooked chicken breast, diced and skin removed

½ cup sliced scallions (green onion)

3½ cups cooked brown rice, I like Basmati brown rice (~ 1 cup raw)

1 cup chopped celery

1 cup frozen peas, not thawed

3 tablespoons reduced-sodium soy sauce

4 egg whites

2 teaspoons toasted sesame oil or canola oil

Black pepper, to taste

2 scallions for garnish, if desired


1. In a nonstick wok or large nonstick pan, add canola oil and preheat over medium-high heat. Stir in cooked chicken and scallions; stir-fry for 1 minute.

2. Add cooked rice, frozen peas (breaking them up) celery, and soy sauce. Cook for about 3 minutes until heated through, tossing gently to coat all ingredients. Push rice mixture to the sides of wok or pan. Add egg whites to center of wok. Cook and stir about 1 minute or until the eggs are completely cooked. Mix eggs into rice mixture. Add sesame oil, a little black pepper and stir fry ingredients all together.

3. Serve immediately. Store leftovers in refrigerator for up to 2 days.

Makes 6 servings (about 1 cup each)

Nutrition Facts

for 1 serving (about 1 cup each)
281 calories
7g fat
1g sat fat
18g protein
35g carbs
3g fiber
2g sugar
461 mg sodium

Sharing the recipe is simple, click the f button below to share it with your friends. To print the recipe please click the green printer icon.