Chicken Fried Rice

Ingredients

• 475 ml (2 cups)water
• 190 g (1 cup)extra-long-grain brown rice
• 45 ml (3 tablespoons)reduced-sodium soy sauce
• 1.25 ml (1/4 teaspoon)Thai chilli sauce
• 15 ml (1 tablespoon)sesame oil
• 227 g (1/2 pound), cut into 1.25 cm (1/2-inch) piecesboneless, skinless chicken breast halves
• About 75 g (1/2 cup), finely dicedred bell pepper
• About 25 g (1/4 cup), choppedgreen onion
• About 110 g (3/4 cup)frozen peas
• 240 ml (1 cup; 8 ounces)AllWhites egg whites

Instructions

1. 1

   Cook the rice

   Bring the water and rice to a boil in a 2-quart saucepan. Turn the heat to low, cover and cook for 35 minutes, or until the rice is tender. A rice cooker can be used instead.

2. 2

   Mix the sauces

   Combine the soy sauce and Thai chilli sauce in a small dish, then set the mixture aside.

3. 3

   Brown the chicken

   Heat the sesame oil in a large non-stick frying pan over medium-high heat. Add the chicken and cook until browned on all sides.

4. 4

   Cook the vegetables

   Stir in the bell pepper and green onion. Cook for 3–4 minutes, stirring occasionally, until tender.

5. 5

   Add rice and peas

   Stir in the peas and cook for 1 minute. Add the rice and cook, stirring, for 3 minutes.

6. 6

   Cook the egg whites

   Stir in the soy sauce mixture, then push the rice to the sides of the pan to make a well in the centre. Reduce the heat to medium-low and pour the egg whites into the well. Let them begin to set, then stir the egg whites on their own with a spatula or wooden spoon. Once cooked, mix them through the rice and serve immediately.

What is chicken fried rice?

Fried rice is a broad family of rice dishes cooked in a pan with seasonings and other ingredients; versions are enjoyed across many East and Southeast Asian cuisines. This recipe gives it a home-cooked twist with brown rice, chicken, vegetables and egg whites.

Cooking the rice before adding it to the pan keeps the method manageable. Soy sauce and a little Thai chilli sauce season the dish, while the egg whites are cooked in a well at the end.

Nutrition and macros by portion

The nutrition label shows one serving as written: 339 calories, 26g protein, 41g carbs, 6g fat.

The brown rice and peas provide most of the carbohydrates, while the chicken and egg whites supply much of the protein. Sesame oil contributes fat, and the chicken and egg whites add a little more. Pair a serving with extra vegetables if you would like more variety on the plate.

Why cook the rice separately?

Brown rice: simmer it in water for 35 minutes, or until tender, before starting the stir-fry. The separate cooking time means the chicken and vegetables can be cooked without waiting for the grains to soften in the pan.

Rice cooker: the recipe allows this as an alternative for the rice-cooking step. Have the cooked rice ready before you add it to the skillet.

Build flavour in stages

Sauce: mixing the soy sauce and Thai chilli sauce ahead of time makes it easy to add them together once the rice is in the pan. The chilli sauce is used in a small amount, so the soy sauce remains the main seasoning.

Sesame oil: heat it before adding the chicken so the pieces start browning as they cook. Follow with the pepper and green onion, allowing them 3–4 minutes to become tender.

Get the chicken and vegetables right

Chicken: cut the breast into evenly sized 1.25 cm pieces so it cooks at a similar rate. Brown the pieces on all sides before adding the vegetables.

Vegetables: stir the pepper and green onion occasionally as they cook, then give the frozen peas 1 minute in the pan. This keeps their cooking time short before the rice goes in.

Cook the egg whites in the centre

Make a well: after stirring in the sauce, push the rice mixture towards the edges of the pan and pour the egg whites into the cleared centre. Lower the heat to medium-low as directed.

Set and stir: wait for the egg whites to begin setting, then stir them on their own until cooked. Mix them into the rice only once they are done.

Serve it straight from the pan

The recipe says to serve the fried rice immediately, once the egg whites have been mixed through. That is also a good time to check that the chicken is cooked through and the rice is hot.

For a more rounded plate, serve it with a simple side of extra vegetables or a crisp salad. Keep the side lightly seasoned, as the rice already has soy sauce.

Recipe notes & tips

• Cut the chicken into similar-sized pieces so they brown at a similar pace.
• Mix the soy sauce and Thai chilli sauce before heating the pan.
• Use a large non-stick pan so there is room to stir the rice and chicken together.
• Stir the rice for the full 3 minutes after adding it to the vegetables and peas.
• Keep the egg whites in the centre well until they have cooked, then fold them through.

Variations

• More vegetables: add extra diced pepper or peas while keeping the cooking order the same.
• Milder seasoning: reduce or omit the Thai chilli sauce.
• Fresh chilli: add a small amount of finely chopped chilli with the pepper for a different heat.
• Use white rice: replace the brown rice with cooked white rice, preparing it according to its own cooking instructions.
• Add garlic: stir finely chopped garlic into the pan shortly before adding the pepper and green onion.

Common mistakes to avoid

• Crowding the chicken: pieces may brown unevenly; use a large pan and spread them out.
• Skipping the rice cooking: the rice needs to be tender before it goes into the skillet.
• Overcooking the vegetables: cook the pepper and green onion for 3–4 minutes, then add the peas for just 1 minute.
• Mixing in the egg too soon: let the egg whites start to set in the centre before stirring them.
• Leaving the sauce until the end: add it before making the well so it coats the rice as directed.

How to store

Refrigerate leftovers promptly in a covered container and use within 3–4 days. Reheat until steaming hot throughout, stirring during reheating so the rice and chicken warm evenly.

Frequently asked questions