Better than take-out: Fried rice
This flavorful recipe for Low Fat Chicken Fried Rice has a fraction of the fat of your normal take out and makes a fantastic, super-speedy one-pan supper. Simple, low in fat and delicious – what more could you ask for in a recipe?
With a new year starting, many of us are looking for lighter meals after over indulging during the holiday season. I know for me it's really easy to say, the holidays come just once a year, so I deserve to celebrate and spoil myself a little. I've earned it. Personally, I think indulgence adds to the whole experience of the season and gives us more to look forward to every year, but now that they are over, it's time to lighten things up a little. I'm also a big believer in lightening things up without having to forfeit flavor. When I create a lower calorie meal, I try to come up with recipes for my regular dishes using the same ingredients I would normally use but with less fat. This recipe uses the same authentic ingredients as my Best Ever Fried Rice Recipe only instead of oil, I use cooking spray and I cut the amount of eggs as well as take out some of the yolks to make it lower in fat, but you don't miss out on flavor.
A few notes on making this dish – Because you are cooking with so little fat on a high heat, you'll need a non stick wok or large non stick pan. If it's not non stick, you may run into problems with the rice sticking.
I use anchovy paste in my fried rice. It adds a real authentic taste. Even if you don't like the sound of it, try it anyway. I promise it doesn't taste fishy. If you have trouble finding it, you can buy it here.
This fried rice turned out so good, I may make it my go to way to cook it from now on. It's full of beautiful Asian flavor and doesn't leave you feeling guilty about eating it.
Low Fat Chicken Fried Rice
- Low fat cooking spray
- 3 eggs & 2 egg whites, lightly beaten
- ground black pepper
- 2 cups/400g long-grain rice, cooked and chilled
- 7 or 8 water chestnuts, sliced
- 1 tablespoon anchovy paste
- 1 tablespoon light soy sauce (or more depending on taste)
- 1 tablespoon light dark soy sauce
- 2 spring onions, trimmed and sliced into rounds
- 1 cup/225g leftover or cooked chicken (or what ever meat you want to use)
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