My Weight Watchers friendly Chicken Fried “Rice” is my most popular recipe! It’s zero points on my PersonalPoints plan.
A few years ago I was in Cabo and one of the restaurants there had the best chicken fried rice I’d ever had. They used a teriyaki chicken in the rice and it made a world of difference. It was amazing. I wanted to recreate that experience with WW in mind, so I substituted cauliflower rice for the real grain. I loved how it turned out. I’ve since then used cauliflower rice in different recipes, like my Arizona Burrito Bowls. So, thank you Tazuna restaurant for giving me the idea for this teriyaki flavoried Chicken Fried Rice!
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What adds the most points to a fried rice is the oil and rice. I already had the rice figured out so I wondered if I could make it without oil and the answer was yes! I used olive oil cooking spray! It doesn’t add flavor, but it coats the ingredients enough to make them not burn while the rice is stir frying.
As I’ve mentioned on another post, I’m a big fan of rotisserie chicken. Any recipe that calls for chicken, that’s my go-to. Costco has a big rotisserie chicken for about $5. I usually bring it home and remove the skin and bones immediately. The skin comes off really easily when it’s still warm. Because I don’t always use the whole chicken right away, I divide it into about 4 baggies and freeze it. Then I can use the portions as I need it. For this recipe, I got one baggie out of the freezer the night before, which was about 2 cups of chicken. I added 2 tbsps of teriyaki sauce to the baggie as it was thawing in the refrigerator. That was the first step in this easy and quick recipe.
Supplies you’ll need…
I don’t have a wok, but I think I might have to orderthis one. Okay…it’s mostly for the color!
I have two ofthese pans and love them! This is what I use to make my chicken fried rice….and so much more. You’ll see this pan throughout my recipes.
The ingredients…
- 12 oz pkg of Green Giant Riced Cauliflower (or make your own in a food processor)
- 8 oz pkg of frozen veggies
- 4 tbsp teriyaki sauce (I use Annie Chun)
- 2 cups of chicken (I use the white meat of rotisserie chicken, skin removed)
- 1 tbsp minced garlic
- 4 eggs
- Pam Olive Oil cooking spray
- Salt and pepper
Here’s how you’ll make it…
- Marinade skinless chicken in two tbsps of teriyaki sauce.
- Spray a frying pan or wok with cooking spray over medium heat.
- Add frozen mixed veggies and garlic to the pan. Toss to coat with the cooking spray.
- Cook the veggies until thawed, stirring occasionally.
- Add riced cauliflower and spray the rice lightly with more cooking spray.
- Next, add 2 tbsp of teriyaki sauce and stir, cooking for about 10 minutes or until the rice is warmed through.
- Put the chicken in and cook for another 5-10 minutes over medium heat.
- Move the rice mixture around, forming a hole in the center of the pan.
- Beat 4 eggs together and pour into the center of the pan.
- Let the eggs cook up a little on the bottom and then combine them into the rice mixture.
- Cook for 5-10 minutes or until eggs are cooked through.
- Salt and pepper to taste.
And that’s it! It freezes great so if you don’t eat it all, don’t pitch it!
Alterations…
I have a confession…I hate cooked carrots. So the second time I made this I didn’t add frozen veggies, I added canned corn and peas. It looked odd without the carrots but I loved it. I think cooked onions would be really good in this. The only reason I didn’t add them is I didn’t have any on hand. Another thing you can add is a little soy sauce. None of these changes add points to the recipe.
Let me know how you like it. If you’re looking for more zero point recipes try my Arizona Taco Soup or Deviled Eggs. Or my 1 point Chicken and Corn Chowder.
Happy tinkering,
Susan
Chicken Fried Rice
Servings: 6 servings of 1.5 cups each
Ingredients
- Pam Olive Oil Cooking Spray
- 8ozPkg of Frozen Veggies
- 1tbspMinced Garlic
- 12ozPkg of Frozen Riced CauliflowerI used Green Giant
- 4tbspTeriyaki SauceI used Annie Chun
- 2cupsSkinless Chicken
- 4Eggs
- Salt and Pepperto taste
Instructions
Ahead of time, marinade chicken with 2 tbsp teriyaki sauce.
Spray frying pan or wok with olive oil cooking spray over medium heat.
Add frozen mixed veggies and garlic to the pan. Toss to coat with the cooking spray.
Cook the veggies until thawed, stirring occasionally.
Add riced cauliflower and spray rice lightly with more cooking spray.
Add 2 tbsp of teriyaki sauce and stir, cooking for about 10 minutes or until the rice is warmed through
Add diced roasted chicken marinated in teriyaki sauce and cook for another 5-10 minutes over medium heat.
Move the rice mixture around, forming a hole in the center of the pan.
Beat 4 eggs together and pour into the center of the pan.
Let the eggs cook up a little on the bottom and then combine them into the rice mixture.
Cook for 5-10 minutes or until eggs are cooked through.
Add salt and pepper to taste.
FAQs
Fried rice prepared in a restaurant may be higher in sodium, fat and calories, but in moderation, it can fit into a healthy diet. You can make fried rice healthy by making your own at home. Try loading it up with vegetables which will add vitamins, minerals and nutrients like fiber.
Why does fried rice call for day old rice? ›
Unlike freshly cooked rice, which forms soft, mushy clumps when stir-fried, chilled leftover white rice undergoes a process called retrogradation, in which the starch molecules form crystalline structures that make the grains firm enough to withstand the second round of cooking.
Is fried rice healthier than white rice? ›
While steamed rice is the healthier choice due to its lower calorie and fat content, fried rice offers a rich flavor that can make it an enticing main dish. Ultimately, the choice depends on your personal preferences, dietary needs, and the type of meal you are preparing.
Do you put egg before or after rice for fried rice? ›
Thirdly, the right order is to pan fry eggs, then followed by rice. Many people make the mistake to put in rice first, then pour in whisked eggs. This would make the rice soggy and mushy by absorbing the egg mixture.
What is fried rice syndrome? ›
Fried rice syndrome is caused by a bacterium called Bacillus cereus, which is present in these types of starchy foods prior to cooking. Bacillus cereus is a heat-resistant bacteria, so even recooking foods that have not been appropriately refrigerated can result in food poisoning.
How often do Chinese eat fried rice? ›
Today in China fried rice is eaten more out of choice than necessity. Typically it is served as a meal-in-one dish enjoyed for lunch by one or more people, or as a simple dinner, perhaps with a soup or a vegetable dish.
What is fried rice slang for? ›
fried rice (slang) (Tw) to have sex.
Is 2 day old rice OK for fried rice? ›
Yes, provided it has been stored and reheated properly. Any leftover rice that you use for this recipe should be refrigerated within a couple of hours of cooking it. Additionally, as long as the fried rice is cooked at high heat on the skillet, there should be little concern. The rice should be good for up to 5 days.
How long to let rice sit for fried rice? ›
Allow the pot to sit on the warm hotplate for 10 minutes to allow the steam to continue cooking the rice. Use a fork to fluff the rice grains and transfer to a large baking tray. Place the rice, uncovered, in the fridge for at least 30 minutes (overnight is best though) before using for fried rice.
Can I eat fried rice every day? ›
Fried rice is not a nutritionally balanced meal on its own, and you should enjoy it in moderation as part of a varied and balanced diet. Adding a variety of vegetables, lean protein sources, and whole grains can help to improve the nutritional value of fried rice.
Brown rice deserves the top spot because of its fiber and protein content. Fiber plays a role in regulating hunger levels and reducing cholesterol, and protein is crucial for muscle building and controlling appetite.
Is Panda fried rice or Chow Mein healthier? ›
✗ Chow Mein
This side dish is high in almost every category, with 510 calories, 20g total fat, 3.5g saturated fat, 80g carbohydrate, 13g protein, and 860mg sodium. (Fried rice is a close second, with similar nutrition info.)
Should you cool rice before making fried rice? ›
Starting with freshly cooked or well-chilled rice guarantees it won't clump up as you stir-fry it. Frying in batches compensates for the low heat output of Western stovetops. Keeping the seasoning very light allows the flavor of the rice and aromatics to come through.
Can you just crack an egg into rice? ›
Serve tamago kake gohan while it's nice and warm. This meal is so customizable that there's a lot of variation in how people prepare it in Japan. Some crack the egg directly into the rice, while others prefer to beat the egg separately before pouring it over the rice.
What is the best rice for fried rice? ›
Long grain rice has less starch which makes it the perfect choice for fried rice. Using a long grain rice like jasmine rice will result is soft and fluffy rice every time! Other rice varieties like short grain sushi rice would not work for fried rice.
Does fried rice have any benefits? ›
Health Benefits of fried rice are: Contains Powerful Antioxidant: Many types of vegetables like carrots and capsicum are also used in it, having the right amount of antioxidants and helping the body fight against many harmful bacteria. Fried rice contains antioxidants that can boost immunity.
Can I eat egg fried rice for weight loss? ›
Egg Fried Rice is a simple and easy-to-make recipe that is also helpful in weight management. The use of greens adds to the nutritional value of the dish that can be made in a jiffy. Tap next to learn the easiest Egg Fried Rice recipe.
Is it bad to eat egg fried rice every day? ›
If you add a few veggies, then you could absolutely eat this every day - even twice a day - and live healthy. If you use a lot of white rice, oil, and soy sauce, you might get too many carbs, fats, or salt to eat every day, but depends on the rest of your diet and physical activity.
