Better Than Take Out Chicken Fried Rice

I know take out is easy. It also tastes really good. One of the best pieces of advice I give clients, is to cook most of your meals. That is why I created this Better Than Take Out Chicken Fried Rice.

When you order take out, you are not able to control the sodium, the oils used, and the portions. All of these factors matter when it comes to a healthy meal. Let’s start with salt.

Salt

Most take out and take away foods are very rich in salt. Salt makes things taste better. The human palate likes salt. Don’t get me wrong, we need salt in our body. It is an electrolyte that controls the balance of sodium and potassium between and within the cells. Too much of the wrong kind of salt, is when the body begins to have trouble, especially with blood pressure and cardiovascular health. Using good quality salt to cook is essential not only from a culinary perspective, but from a nutritional perspective as well. The salts used in take out and take away cooking are usually highly processed salts, that offer little to no health benefits. Also a lot, and I mean a lot is used in most fast casual and take out recipes.

When you cook your own meal, you are in charge of the kind of salt and how much. This is critical. When you are in control of the salt, you are in control of your blood pressure and cardiovascular health.

Fat

Most restaurants use vegetable or canola oil for cooking. These are highly processed oils, which cause inflammation in the body. Inflammation is one of the leading causes of lifestyle diseases. The more of these fats used in cooking the more inflammation can occur within the body.

Instead, use oils like avocado oil, coconut oil, and olive oil. These oils are considered omega 3 fatty acids or contain monounsatured fats which are much healthier for the body and don’t cause inflammation.

Portions

When you order take out, usually the portions are very large. When humans see food, it is only natural that they want to eat it, and more and more and more. The portions of proteins, carbohydrates, and fats is usually disproportioned. Meaning it is not a correct serving of macronutrients.

When you cook at home, again you are in control. So you can portion the meal out for the proper serving. Also have the correct macronutrient serving for your meal.

Better Than Take Out Chicken Fried Rice

Course Main Course
Cuisine Chinese
Prep Time 5 minutes
Cook Time 15 minutes
Servings 6 cups

Ingredients

  • 2 TBL Sesame Oil
  • 1 TBLS Avocado Oil
  • 3/4 -1 LB Boneless Skinless Chicken Breast cut into 1 in pieces, diced
  • 3-4 Large Carrots peeled, small dice
  • 3-4 Green Onions cut into rounds
  • 1.5 cups Frozen Peas don't have to be defrosted
  • 2-3 Garlic Cloves minced
  • 3-4 Large Eggs lightly beaten
  • 4 cups White Cooked Rice long or medium grain
  • 4 TBLS Coconut Aminos, Shoyu low sodium, or Tamari low sodium
  • Salt and Pepper to taste

Instructions

  • In a large non-stick skillet or wok add the oils over medium-high heat. Add the chicken and cook the chicken with a little salt and pepper. Once the chicken is cooked, remove with a slotted spoon to keep the juices with the pan. Place the chicken on a plate or bowl.
     
  • Add the carrots, garlic and green onions and stir fry for a few minutes. Let this cook for 3-4 minutes. Once cooked, push the vegetables off to the side and scramble the eggs.
  • Then add the chicken back into the pan. Add the rice and the frozen peas. Let this cook for about 5 minutes to dry out the rice and defrost the peas.
  • Add the coconut aminos and season with salt and pepper. Once the coconut aminos is absorbed turn the heat off and serve immediately.
    Enjoy!

About the Author

Alexandra Golovac, Health Coach

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