1 Cup Asian Sides, Chicken Fried Rice packs in 240 calories, making it a substantial side dish that can stand alone as a meal for those who are watching their caloric intake. This dish is a tasty combination of chicken, rice, and vegetables that is sure to be a crowd-pleaser.

In terms of nutritional value, this dish contains 3 grams of fat, 36 grams of carbohydrates, and 19 grams of protein. It is also a good source of vitamins and minerals, including vitamin A, vitamin C, calcium, and iron.

Chicken Fried Rice is a dish that can be easily customized to fit your preferences. Whether you are looking for a healthier version with brown rice and plenty of vegetables, or a heartier version with more chicken and a higher fat content, there is a variation out there that is sure to satisfy your taste buds.

Caloric Value

As mentioned earlier, one cup of Chicken Fried Rice contains around 240 calories. This makes it a great side dish option for those who are looking to limit their caloric intake without depriving themselves of tasty food. One interesting thing to note about this dish is that the caloric content can vary depending on the ingredients and portion size. For instance, using brown rice instead of white rice can slightly reduce the caloric value, and adding extra vegetables and proteins can increase the overall nutrition and satisfy your hunger for longer.

Fat Content

With only 3 grams of fat per cup, Chicken Fried Rice is a relatively low-fat dish that can fit into most low-fat diets. However, it's important to note that the fat content can vary depending on the cooking method and ingredients. Using lean meats like chicken and turkey, and cooking with healthy oils like olive oil and avocado oil can help to keep the fat content down while enhancing the flavor and nutrition of the dish. Additionally, avoiding high-fat sauces and condiments like cream-based dressings and mayonnaise can also help to keep the fat content in check.

Carbohydrate Content

At around 36 grams of carbohydrates per cup, Chicken Fried Rice is a moderate-carb dish that can fit into most balanced diets. These carbs come mostly from the rice and vegetables in the dish, which are excellent sources of complex carbohydrates that provide sustained energy. To make the dish even more wholesome, it's a good idea to choose brown rice instead of white rice, which provides more fiber and nutrients with fewer calories. Additionally, adding more leafy greens, cruciferous vegetables, and legumes can add even more nutritional value and keep the carb content in a healthy range.

Protein Content

One of the best things about Chicken Fried Rice is its high protein content. With 19 grams of protein per cup, this dish is an excellent source of this macronutrient, which is essential for building and repairing muscle tissue, promoting satiety, and maintaining healthy hair, skin, and nails. To make the dish even more protein-packed, you can add other sources of lean protein like tofu, edamame, or shrimp. Additionally, using low-sodium soy sauce and other healthy seasonings can help to enhance the flavor and nutrition without adding much extra protein.

Vitamin and Mineral Content

Chicken Fried Rice is a good source of several vitamins and minerals that are vital for good health. Some of the key micronutrients you can expect to find in this dish include vitamin A, vitamin C, calcium, and iron. Vitamin A is essential for maintaining healthy vision, a strong immune system, and healthy skin and mucous membranes. Vitamin C is important for immune function, wound healing, and collagen synthesis. Calcium is vital for strong bones and teeth, while iron is critical for oxygen transport and energy metabolism.

Health Benefits

Overall, Chicken Fried Rice is a healthy and nutritious meal option that can provide several health benefits to those who consume it regularly. Some of the key benefits of this dish include improved satiety and weight management, improved heart health, and reduced risk of chronic diseases like cancer and diabetes. By choosing wholesome ingredients, including lean proteins, whole grains, and plenty of vegetables, you can make this dish even more beneficial for your health. Additionally, by adding plenty of spices and herbs, you can enhance the flavor and nutrition of the dish without adding too many extra calories or fat.

Ingredients

To make one cup of Chicken Fried Rice, you will need the following ingredients:

• 1 cup cooked white or brown rice
• 1/2 cup diced cooked chicken breast
• 1/2 cup mixed frozen vegetables
• 1/4 cup chopped onion
• 1 egg, lightly beaten
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 1 garlic clove, minced
• Salt and black pepper to taste

Preparation Time

Preparing Chicken Fried Rice is a quick and easy process that requires minimal cooking skills. In total, the dish should take around 20-30 minutes from start to finish, depending on your chosen cooking method and ingredient selection. To start, cook the rice according to package instructions and set aside. Then, dice the chicken breast and chop the onion and garlic. Heat the sesame oil in a large skillet and add the chicken, vegetables, and onion. Cook for around 5-7 minutes until the chicken is cooked through and the vegetables are tender. Push the chicken and vegetables to one side of the skillet and add the beaten egg to the other side. Cook until the egg is scrambled and then mix everything together in the skillet. Add the cooked rice, soy sauce, garlic, salt, and pepper and stir well. Cook for another 5-7 minutes until everything is heated through and well combined.

Serving Suggestions

Chicken Fried Rice is a versatile dish that can be served as a main meal or as a side dish to complement other Asian-inspired dishes. Here are some serving suggestions to get you started:

• Pair with steamed vegetables like broccoli, bok choy, or snow peas for a healthy and balanced meal
• Serve alongside grilled or baked fish for a protein-packed dinner
• Add some spice with sliced jalapeño peppers, sriracha sauce, or red pepper flakes
• Top with sliced green onions, chopped peanuts, or sesame seeds for an extra flavor and texture

Storage Recommendation

Chicken Fried Rice can be stored in an airtight container in the refrigerator for up to 3-4 days. To reheat, simply add a bit of water to the container and microwave for 2-3 minutes until heated through. To freeze, portion the rice into single servings and place each portion in a plastic bag or container. Seal tightly and freeze for up to 3 months. To reheat, simply microwave for 3-5 minutes until thawed and heated through.