Make This for Dinner Tonight: Warming, Healthy Chicken-Fried Rice

Photo by Becca Boyd

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
Serves five

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

Method

1. Mist a large nonstick skillet with nonstick spray and set over medium heat. Scramble and cook egg whites. Set aside.
2. 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.
3. 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).
4. 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.

» To see more Be Well Philly recipes, click here.

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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.