Chicken Fried Rice
This Chicken Fried Rice provides 23g protein and 315 calories per serving across 6 portions, making it a lightweight side or base for additional protein sources. Quick stovetop preparation suits pairing with high-protein main dishes without stacking excess calories. Useful for carb-load days when you're managing macros around training windows.
Ingredients
- •Oyster sauce(80g)
- •Soy Sauce, Low Sodium(45g)
- •Vegetable oil(30g)
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Unsalted Butter(30g)
- •Egg, Whole, Large
- •Peas And Carrots, Frozen, Mixed(340g)
- •Garlic
- •Rice, Brown, Long-Grain(600g)
- •Green Onion (Scallion)(160g)
- •Red pepper flakes
Instructions
- 1In a small bowl, stir together the oyster sauce and 2 tablespoons soy sauce. Set aside. Keep a large bowl or plate and a large, flexible rubber spatula near the stove.
- 2Heat 12-inch nonstick skillet over medium heat until hot, about 2 minutes. Add 1/2 tablespoon butter and swirl to coat the bottom of the pan. Add the eggs. Cook without stirring until they barely begin to set, about 20 seconds. With your spatula, scramble and break the eggs into little, bite-sized pieces. Continue to cook, stirring constantly now, until eggs are just cooked through but not yet browned, about 1 additional minute. Transfer eggs to the bowl and set aside. With a paper towel, carefully wipe the skillet clean.
- 3Return the skillet to the heat, and increase the heat to high. Let the skillet warm until it is nice and hot, about 1 minute. Add 1 tablespoon of the canola oil, and swirl to coat. Add the chicken and the remaining 1 tablespoon soy sauce. Cook, stirring occasionally, until the chicken is fully cooked through, about 4 minutes. Remove to the bowl with the eggs.
- 4Add the remaining 1 tablespoon oil to the skillet. Add the fresh vegetables and cook until they are crisp-tender, about 4 to 5 minutes.
- 5Add the remaining 1 1/2 tablespoons butter and peas and carrots. Cook, stirring constantly, for 30 seconds.
- 6Stir in the garlic and cook until fragrant, about 30 seconds (do not let the garlic burn!).
- 7Add the brown rice and the oyster sauce mixture. Continue cooking, stirring constantly and breaking up any remaining rice clumps, until the mixture is heated through, about 2 minutes. Add the reserved eggs/chicken and green onions. Cook and stir until the mixture is completely heated through, about 1 minute more. Enjoy immediately with a sprinkle of red pepper flakes or dash of hot sauce and additional soy sauce as desired.
Nutrition — Per Serving
315
calories
23g
protein
12g
fat
- Carbohydrates
- 39g
- Saturated fat
- 1.3g
- Sodium
- 718 mg
- Dietary fiber
- 2.7g
6 servings per batch · ~290g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Set up your profile to enable swaps →Common questions
How much protein does Chicken Fried Rice have per serving?
Each serving delivers 23g of protein at only 315 calories, making it a lean option for protein intake without excess calories. Fat content is 12g and carbs are 39g per serving.
How long does Chicken Fried Rice take to make?
This recipe features quick prep time and makes 6 servings on the stovetop, so you can prepare a full week of side portions or lighter meals efficiently. You're getting 6 prepped portions in a single cooking window.
Is this Chicken Fried Rice good for fat loss?
At 315 calories and 23g protein per serving, this low-calorie version is ideal for fat loss phases where you need protein-rich meals without the caloric load. The high serving count (6) lets you include it daily without derailing a deficit.
More like this
Slow Cooker Beef Pasta
Slow Cooker · 10 servings
