This delicious Garlic Chicken Fried Rice recipe is not only incredibly flavorful but also fits perfectly into a healthy lifestyle.
It is a great choice for those following the Slimming World or Weight Watchers program, as it is gluten-free and dairy-free.
To start, cook the rice according to the package instructions, and while it’s cooking, prepare the other ingredients.
You’ll need boneless, skinless chicken breast or thigh, which is cooked to perfection in a frying pan with a sprinkle of black pepper.
The chicken is then coated with a tablespoon of soy sauce, giving it a savory and slightly tangy flavor.
Once golden and coated, set the chicken aside for later.
In the same pan, you’ll sauté a combination of diced onion, crushed garlic, and freshly grated ginger until they become fragrant and tender.
Next, add diced carrot, chopped mushrooms, peas, and red bell pepper, cooking them for a few minutes until they are slightly softened
Ingredients
2 tablespoons vegetable oil, divided
8 ounces skinless, boneless chicken breast, cut into strips
½ red bell pepper, chopped
½ cup green onion, chopped
4 cloves garlic, minced
3 cups cooked brown rice
2 tablespoons light soy sauce
1 tablespoon rice vinegar
1 cup frozen peas, thawed
Instructions
Heat 1 tablespoon of vegetable oil in a large skillet set over medium heat.
Add the chicken, bell pepper, green onion and garlic.
Cook and stir until the chicken is cooked through, about 5 minutes.
Remove the chicken to a plate and keep warm.
Heat the remaining tablespoon of oil in the same skillet over medium-high heat.
Add the rice; cook and stir to heat through.
Stir in the soy sauce, rice vinegar and peas, and continue to cook for 1 minute.
Return the chicken mixture to the skillet and stir to blend with the rice and heat through before serving.
Garlic Chicken Fried Rice is a versatile dish that can be customized to suit different tastes and dietary preferences.
For added flavor, mix in vegetables like bell peppers, carrots, or peas, or incorporate leafy greens like spinach or bok choy.
You can substitute chicken with shrimp, tofu, or beef for a different protein option, or use leftover rotisserie chicken for convenience.
For a healthier twist, swap white rice with brown rice or cauliflower rice.
Enhance the flavor with a splash of sesame oil or soy sauce, and top with green onions, sesame seeds, or a fried egg for a finishing touch.
Whether you like it mild or spicy, a dash of chili flakes or sriracha can elevate the heat to your liking.
This dish is perfect for weeknight dinners or meal prep, as it reheats beautifully.
To store Garlic Chicken Fried Rice, allow it to cool completely before transferring it to an airtight container.
Refrigerate it within two hours of cooking to maintain freshness and prevent bacterial growth.
Properly stored, it will last in the refrigerator for up to 3–4 days.
For longer storage, freeze the fried rice in portion-sized airtight bags or containers, removing as much air as possible to prevent freezer burn.
When reheating, use a skillet or wok over medium heat to restore its texture and flavor, adding a splash of water or broth if needed.
Avoid leaving it at room temperature for extended periods to ensure safety and quality.
The nutritional information for Garlic Chicken Fried Rice depends on portion size, ingredients, and preparation.
Below is an approximate breakdown for one serving (1 cup):
Calories: 300–350
Protein: 20–25 g
Carbohydrates: 35–40 g
Fat: 8–12 g
Saturated Fat: 2–3 g
Cholesterol: 50–70 mg
Sodium: 500–700 mg
Nutritional Notes
Substituting white rice with brown rice or cauliflower rice can reduce carbs and increase fiber.
Using skinless chicken breast lowers fat and cholesterol.
Adding more vegetables boosts vitamins, minerals, and fiber while reducing calorie density.
Opt for low-sodium soy sauce or tamari to cut sodium levels.
Cooking with minimal oil or using a non-stick pan can help reduce overall fat content.
This dish is a balanced, protein-packed meal that can be easily adapted to fit various dietary preferences and goals.