If you're someone who loves fried rice, you'll be happy to know that you can enjoy a delicious portion of chicken fried rice without the guilt. With only 210 calories per 1/4 package, this dish is a great option for those who want to stay on track with their healthy eating habits.

In addition to being low in calories, chicken fried rice is also a good source of protein and other essential nutrients. The chicken provides your body with essential amino acids, while the rice offers a good source of carbohydrates. The vegetables in the dish also provide fiber, vitamins, and minerals that are essential for overall health.

Here are some key things to keep in mind when selecting and preparing chicken fried rice.

Nutritional Information

One serving of chicken fried rice (1/4 package) provides approximately 210 calories, 5g of fat, 28g of carbohydrates, and 11g of protein. It also offers 2g of fiber and 390mg of sodium. The fat content in this dish can be further reduced by using less oil in the cooking process. Additionally, you can increase the vegetable content by adding more veggies such as carrots, bell peppers or broccoli.

Portion Size

While chicken fried rice can be a great addition to any meal plan, it's important to keep an eye on portion size. Eating too much of any food can lead to weight gain and other health issues. One serving of chicken fried rice is 1/4 package, which is about 1 cup of cooked rice with chicken and vegetables. If you're looking to reduce your calorie intake even further, consider pairing your chicken fried rice with a side of steamed vegetables or a small, protein-rich dish.

Calorie Density

Calorie density refers to the number of calories in a particular food compared to its weight or volume. Chicken fried rice is a moderately calorie dense food, which means that it provides a moderate number of calories per unit weight or volume. Foods that are high in calorie density tend to be less filling and can lead to overconsumption and weight gain. To keep your calorie intake in check, consider pairing chicken fried rice with a low calorie side dish such as steamed broccoli or a green salad.

Ingredients

To make chicken fried rice you'll need a variety of ingredients including rice, chicken, vegetables, eggs, and oil. You can use any type of rice, but day-old rice tends to work best. Feel free to experiment with different veggies such as carrots, peas, and onions. You can also use any type of oil, but vegetable oil, canola oil, or sesame oil tend to work best. When selecting your ingredients, it's important to choose high-quality options that are free from additives and preservatives. Additionally, be sure to wash your vegetables thoroughly before using them in the recipe.

Preparation Method

To prepare chicken fried rice, start by cooking your rice (use day-old rice if possible). In a separate pan or wok, heat some oil and sauté your vegetables until they're tender. Add in your cooked chicken and eggs and fry for a few minutes until the eggs are fully cooked. Next, add in your cooked rice and stir-fry everything together until the rice is heated through. Season with soy sauce or other desired seasonings, and serve hot.

Serving Suggestions

Chicken fried rice is a great entree that can be served on its own, but it also works well as a side dish or appetizer. Here are a few serving suggestions to consider:

• Serve it alongside your favourite protein such as grilled chicken, fish, or tofu.
• Top with sliced green onions and sesame seeds for added flavour and visual appeal.
• Pair it with a cup of hot and sour soup for a complete meal.

Health Benefits

Chicken fried rice can offer a range of health benefits when consumed in moderation and prepared with high-quality ingredients. Some potential health benefits of this dish include increased protein intake, improved digestion (thanks to its fiber content), and improved immune function (thanks to the vitamins and minerals found in the veggies). Additionally, opting for low-sodium soy sauce can help lower your overall sodium intake, which is important for those with high blood pressure and heart disease.

Calorie Comparison

When compared to other popular entrees, chicken fried rice is relatively low in calories. Here's how it stacks up against some other favourites:

• Beef and Broccoli: 350 calories
• Bacon Cheeseburger: 750 calories
• Spaghetti and Meatballs: 900 calories
• Pizza: 300-400 calories per slice (depending on toppings)

Food Pairings

Chicken fried rice is a versatile dish that pairs well with a variety of other dishes. Here are a few combinations to consider:

• Chicken fried rice + steamed vegetables
• Chicken fried rice + egg rolls
• Chicken fried rice + hot and sour soup
• Chicken fried rice + sesame chicken

Tips for Healthy Eating

Here are a few tips to help you stay on track with your healthy eating goals while still enjoying your favourite foods:

• Choose high-quality ingredients that are free from additives and preservatives.
• Opt for homemade versions of your favourite dishes whenever possible.
• Limit your portions and pair your dishes with a side of steamed vegetables or a small protein-rich dish.
• Experiment with different flavours and cuisines to keep things interesting.