Chicken Fried Rice

Diet Coach Judy Weitzman, author of “How to Eat When Life Gets in the Way,” shares her recipe for chicken fried rice. Learn how to prepare delicious and healthy food that you can enjoy without worrying about gaining weight!

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preparation Time
15 mins

cook Time
14 mins


1485 per serving


  • cooking spray
  • 4 large egg whites
  • 1/2 cup scallions, chopped, green and white parts
  • 2 garlic cloves, minced
  • 12 ounces uncooked boneless, skinless chicken breast, cut into 1/2-inch cubes
  • 1/2 cup carrots, diced
  • 2 cup cooked brown rice, regular or instant, kept hot
  • 1/2 cup frozen green peas, thawed
  • 3 tablespoons low-sodium soy sauce


Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes; remove from pan and set aside. Remove from heat and re-coat skillet with cooking spray, then place back over medium-high heat. Add scallions and garlic; saut 2 minutes. Add chicken and carrots; saut until chicken is golden brown and cooked through, about 5 minutes. Stir in reserved cooked egg whites, cooked brown rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Yields about 1 cup per serving.

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