Healthy Chicken Fried Rice Low Gi Recipes

CHICKEN FRIED RICE (LOW GI)

Chicken Fried Rice (Low Gi) image

From the GI diet by Rick Gallop. "Chinese fried rice is generally high in fat and low in protein and fibre. This low-GI version is loaded with chicken and colourful vegetables and won't leave you feeling hungry again soon after eating it." - from his website.

Provided by Canuck Mum

Categories One Dish Meal

Time 35m

Yield 4 serving(s)

Number Of Ingredients 12

Ingredients

1 1/2 cups low-sodium low-fat chicken broth
3/4 cup basmati rice or 3/4 cup brown rice
1 pinch salt
1 teaspoon sesame oil
2 boneless skinless chicken breasts, chopped
1 cup sliced mushrooms
1 green onion, chopped
2 carrots, diced
1/2 cup celery, sliced
1 cup chickpeas, cooked
1/4 cup light soy sauce
2 cups bean sprouts

Steps:

In saucepan, bring 1 1/4 cups of the chicken stock, rice and salt to boil. Reduce heat to low, cover and cook for 25 minutes or until liquid is absorbed. Fluff with fork and set aside.
In large non-stick skillet heat sesame oil over medium high heat and cook chicken and mushrooms for about 8 minutes or until chicken is no longer pink. Add green onions, carrot, celery, chickpeas and cooked rice. Cook, stirring for 2 minutes, to combine.
Add remaining chicken stock and soy sauce and cook for 5 minutes. Add bean sprouts and toss to combine.

Nutrition Facts : Calories 323.1, Fat 4.6, SaturatedFat 0.8, Cholesterol 37.8, Sodium 1350.3, Carbohydrate 48.6, Fiber 6.3, Sugar 4.9, Protein 22.7

HEALTHY CHICKEN FRIED RICE

Healthy Chicken Fried Rice image

I'm following the P90X diet and exercise program, but I really miss Chinese food! The stuff at the restaurants is absolutely loaded with grease and misses out on the delicious flavor of lots of vegetables. This is actually Sue Lau's Chinese Fried Rice recipe (type 38748 in the search bar above for the original. Thanks, Sue!), altered just a little for extra protein and less fat. One serving, according to the P90X nutrition plan, is 1 vegetable, 0.75 fat, 1 protein, and 1 carbohydrate. Enjoy!

Provided by ChefChanteuse

Categories One Dish Meal

Time 38m

Yield 4 serving(s)

Number Of Ingredients 12

Ingredients

3/4 cup finely chopped onion
2 1/2 tablespoons oil
6 egg whites, lightly beaten
3 drops soy sauce
3 drops sesame oil
9 ounces chicken breasts, boneless, skinless, cooked, chopped
1/2 cup shredded carrot
1/2 cup frozen peas, thawed
4 cups cooked brown rice, cold, grains separated
4 green onions, chopped
2 cups bean sprouts
2 tablespoons light soy sauce

Steps:

Heat 1 tbsp oil in a wok. Add chopped onions and stir-fry until onions turn a nice, brown color, about 8-10 minutes. Remove from wok.
Allow wok to cool slightly.
Mix egg whites with 3 drops soy sauce and 3 drops sesame oil; set aside.
Add 1/2 tbsp oil to wok, swirling to coat surfaces; add egg mixture. Working quickly, swirl egg until egg sets against wok. When egg puffs, flip egg and cook other side briefly. Remove from wok and chop into small pieces.
Heat 1 tbsp oil in wok; add chicken to wok, along with carrots, peas, and cooked onion. Stir-fry for two minutes.
Add rice, green onions, and bean sprouts, tossing to mix well. Stir-fry for three minutes.
Add 2 tbsp of light soy sauce and chopped egg to rice mixture and fold inches Stir-fry for one minute more. Serve with additional soy sauce.

Nutrition Facts : Calories 510.9, Fat 19.1, SaturatedFat 3.6, Cholesterol 40.8, Sodium 683.9, Carbohydrate 57.5, Fiber 6.6, Sugar 5.9, Protein 27.4

HEALTHY CHICKEN FRIED RICE (LOW G.I.)

Healthy Chicken Fried Rice (Low G.i.) image

Trying to accumulate some recipes that are high in fiber and protein but low in fat. This is actually just as good as regular fried rice. If you can't find fresh bean sprouts, just omit them because the ones in a can are sorta gross! Found that out the hard way!

Provided by little_wing

Categories One Dish Meal

Time 40m

Yield 4 serving(s)

Number Of Ingredients 11

Ingredients

1 1/2 cups low-sodium low-fat chicken broth
3/4 cup brown rice
1 pinch salt
1 teaspoon sesame oil
2 boneless skinless chicken breasts, chopped
1 cup sliced mushrooms
2 green onions, chopped
2 carrots, diced
3/4 cup sliced celery
1/4 cup light soy sauce
2 cups bean sprouts

Steps:

In saucepan, bring 1 1/4 cups of the chicken stock, rice and salt to boil.
Reduce heat to low, cover and cook for 25 minutes or until liquid is absorbed.
Fluff with fork and set aside.
In large non-stick skillet heat sesame oil over medium high heat and cook chicken and mushrooms for about 8 minutes or until chicken is no longer pink.
Add green onions, carrot, celery, and cooked rice.
Cook, stirring for 2 minutes, to combine.
Add remaining chicken stock and soy sauce and cook for 5 minutes.
Add bean sprouts and toss to combine.

Nutrition Facts : Calories 251.2, Fat 3.2, SaturatedFat 0.6, Cholesterol 34.2, Sodium 1146.5, Carbohydrate 35.5, Fiber 3.8, Sugar 5, Protein 21

More about "healthy chicken fried rice low gi recipes"

HEALTHY FRIED RICE - THE CLEAN EATING …

Web Jan 6, 2022 To make this healthy fried rice you’ll need: toasted sesame oil ButcherBox Organic Chicken Breasts onion, garlic, …
From thecleaneatingcouple.com
Ratings 38
Calories 432 per serving
Category Main Course

In a pan, heat 1 tablespoon toasted sesame oil. Sauté chicken for 15-20 minutes until brown on edges. Remove chicken from the pan and set aside.
In the same pan, add additional tablespoon of sesame oil. Heat the oil and sauté onions, garlic, peppers, carrots and spices until vegetables start to soften, approximately 5 minutes.
In a small bowl, whisk together eggs until combined. Add eggs to the pan and scramble on the empty side of the pan. Stir together with rice/veggie mixture and cook for 1-2 minutes until eggs are cooked.

See details

HEALTHY CHICKEN FRIED RICE - SLENDER …

Web Jan 10, 2023 Healthy Chicken Fried Rice PREP TIME: 10 Min COOK TIME: 15 Min TOTAL TIME: 25 Min Dinner Side Dish …
From slenderkitchen.com
Cuisine Asian
Total Time 25 mins
Category Dinner, Side Dish
Calories 366 per serving

See details

15-MINUTE LOW GI FRIED RICE - HEALTHY RECIPES BY LYNDI COHEN

From lyndicohen.com

See details

LOW CARB HEALTHY CHICKEN FRIED RICE | IT'S SKINNY PASTA

Web Jun 19, 2022 Ingredients 2 tablespoons of olive oil 2-3 tablespoons of soy sauce 1 small chopped white onion 1 clove chopped garlic 1 tablespoon fresh grated ginger (optional) …
From itsskinny.com
Cuisine Chinese
Category Entree
Servings 4
Total Time 20 mins

See details

BEST HEALTHY FRIED RICE RECIPE FOR WEIGHT LOSS | FOODTALK

Web 2 days ago For 4 cups of white rice you need 1 ½ cups of white rice and 2 cups of water. Make rice easy with a rice cooker.... 2: Coat a large non stick skillet or wok with cooking …
From foodtalkdaily.com

See details

CHICKEN FRIED RICE LOW GI RECIPE - WEBETUTORIAL

Web Chicken fried rice low gi is the best recipe for foodies. It will take approx 35 minutes to cook. If it is the favorite recipe of your favorite restaurants then you can also make …
From webetutorial.com

See details

POLLO GUISADO (PUERTO RICAN CHICKEN STEW) | RECIPE - RACHAEL RAY …

Web 13 hours ago For the pollo guisado, add the canola oil to a large heavy-bottomed pot and place over medium-high heat. Season the chicken with sazon and adobo, add the …
From rachaelrayshow.com

See details

VEG FRIED RICE 2023|| FRIED RICE WITH CHILLI CHICKEN RECIPE # SHORTS # ...

Web Veg fried rice 2023|| fried rice with chilli chicken recipe # shorts #youtubeshorts #friedriceshortsyours Queries#shorts#foodvlogger100 #shortvideo #vegfried...
From youtube.com

See details

CHICKEN BROCCOLI STIR FRY (20 MINUTES!) - WHOLESOME YUM

Web Jan 22, 2023 Stir in the minced garlic. Cook for 1-2 minutes, until fragrant. Return the chicken to the pan. Pour the sauce over the chicken and broccoli stir fry. Cook for 2-3 …
From wholesomeyum.com

See details

HEALTHY WEIGHT WATCHERS SHRIMP FRIED RICE - DRIZZLE ME SKINNY!

Web Combine rice and chicken broth into the skillet and bring to a simmer then reduce heat to low. cover the pot with its lid. Cook the rice for 15-18 minutes. Remove the lid and crack …
From drizzlemeskinny.com

See details

CHICKEN FRIED RICE - HEALTHY FOOD GUIDE

Web Instructions. 1 Spray a large frying pan or wok with oil. Cook ginger, half the onion and vegetables over a high heat for 5-7 minutes or until heated through. 2 Add rice, chicken …
From healthyfood.com

See details

20+ DINNER RECIPES FOR WHEN YOU'VE EATEN TOO MANY CARBS

Web Jan 22, 2023 20-Minute Creamy Tomato Salmon Skillet. Credit: Jamie Vespa. View Recipe. Salmon fillets cook quickly and are coated with a delicious creamy sauce made …
From eatingwell.com

See details

TAKEOUT FRIED RICE - THESTAYATHOMECHEF.COM

Web Heat a large skillet or wok over medium-high heat and add the sesame oil. Once heated, add the frozen peas and carrots to the pan and sauté for about 2 minutes. Add the …
From thestayathomechef.com

See details

CHICKEN WITH FRIED RICE - LOW GLYCEMIC INDEX RECIPES

Web In a large non-stick skillet, add sesame oil and heat over a medium to high heat. When ready, add the chicken and mushrooms and cook for 8-10 minutes, or until the chicken …
From stopfailingdiets.com

See details

KOREAN FRIED RICE AND A FEW RECIPES TO EXPLORE

Web Jan 23, 2023 Add the diced onions and garlic, and stir-fry for 1-2 minutes. Add the diced ham or bacon, and stir-fry for 2-3 minutes. Add the diced carrots and peas, and stir-fry …
From lifestylefoodies.com

See details

CHICKEN FRIED RICE LOW GI RECIPES - EASY RECIPES

Web How do you cook chicken and rice for low GI? This low- GI version is loaded with chicken and colourful vegetables and won’t leave you feeling hungry again soon after eating it. In …
From recipegoulash.cc

See details

DELICIOUS AND HEALTHY FRIED RICE FOR THE KIDS - IN THE PLAYROOM

Web 5 hours ago Preheat the oven to 200 °C (390 F). Pour sesame oil into a baking tray. Add cooked rice, carrot, peas, shallot and soy sauce. Stir very well. Make sure all ingredients …
From intheplayroom.co.uk

See details

CHICKEN AND PRAWN FRIED RICE - HEALTHY FOOD GUIDE

Web Place a wok over a high heat and spray with a little oil. Add eggs and swirl to coat wok. Cook for 1 minute or until just set. Transfer to a chopping board, roll up and thinly slice. …
From healthyfood.com

See details

PAN FRIED CHICKEN BREAST - IFOODREAL.COM

Web Jan 19, 2023 Pan fry a couple chicken breasts for 3-4 minutes or until its edges turn white on top and golden crust forms on the bottom. Flip and cook for another 3-4 minutes. …
From ifoodreal.com

See details

CHICKEN AND SPANISH RICE - RECIPE DETAILS

Web 5 cups cooked white rice; 5 boneless and skinless chicken breasts; Directions. In large skillet, sauté onions and green peppers in oil for 5 minutes on medium heat. Add tomato …
From fatsecret.com

See details

MAN DISCOVERS REASON FOR 'FRIED FLAVOUR' IN HIS RICE - AND IT MAY ...

Web Jan 19, 2023 A Reddit user shared a post about rice made in slow-cooker. The rice was getting a strange flavour that tasted good. Later, the user discovered the disgusting …
From food.ndtv.com

See details

LOW GLYCEMIC INDEX FOODS: A COMPREHENSIVE LIST - DRUG GENIUS

Web Jan 23, 2023 A low-glycemic index (low-GI) diet is an eating plan based on foods containing carbohydrates and their potential to affect blood sugar levels (also called …
From druggenius.com

See details