Make This for Dinner Tonight: Warming, Healthy Chicken-Fried Rice
February is sort of a mean month: We’re all pretty sick of winter at this point, but we’re still a far cry from spring. Sigh.
If you’re anything like me, this winter-will-never-end mentality can even seep over into your diet. You’re trying to “be good” by sticking with your healthy-eating goals, but all you really want is to hunker down with a big bowl of warming comfort food.
Good news: I am not here to preach resistance, friends. Instead, I’d like to show you a way to retool your thinking so you can have a big bowl of healthy and light comfort food and eat it, too. This week’s recipe gives you exactly that.
Not only is this a one-bowl dish, it’s also a one-skillet dish, which minimizes your post-dinner cleanup. Note that the recipe below calls for cooked brown rice, which as you know takes upwards of 4o minutes to make. So if you’re in a rush, you’re better off making extra brown rice one night and saving it for this dinner — or better yet, you now have an excellent use for your leftover takeout rice!
Chicken and Sweet Potato Fried Rice
4 egg whites (or 1/2 c. liquid egg whites)
1 tbsp. olive oil
1 white onion, chopped
1 sweet potato, peeled and grated in largest holes of grater
3 cloves garlic, minced
12 oz. boneless skinless chicken breast or thighs, chopped into bite-size pieces
2 c. cooked brown rice
2 c. frozen peas
3 tbsp. soy sauce
1/2 tsp. garlic powder
Pinch sugar and pinch salt to taste
- Mist a large nonstick skillet with nonstick spray and set over medium heat. Scramble and cook egg whites. Set aside.
- Add oil to skillet and swirl to coat, increasing heat to medium-high. Add onion, sweet potato and garlic. Sauté, stirring frequently, until onion is softened, about eight minutes.
- Push potato/onion mixture to the edge of the pan and add chicken to empty side. Cook, stirring occasionally, until cooked through (about five minutes).
- Add rice, peas, soy sauce, cooked egg whites, garlic powder and pinch each of sugar and salt. Stir to combine and serve.
Per serving: 531 calories, 10 fat grams, 61 milligrams cholesterol, 716 milligrams sodium, 654 milligrams potassium, 75 grams carbs, 7.5 grams dietary fiber, 5 grams sugar, 33 grams protein.
Becca Boyd is a wife and mom who creates healthy and delicious recipes in her West Chester kitchen. She blogs about them on her website, Home Beccanomics.