My lightened version of chicken “fried” recipe offers a high-protein, macro-friendly alternative to the traditional dish, making it a perfect choice for health-conscious eaters. This easy-to-make recipe delivers all the delicious, crispy flavors you love without the extra calories. Ideal for meal prep, it can be prepared ahead of time for convenient lunches or dinners, ensuring you have a nutritious and satisfying meal ready for the family whenever needed. Enjoy the classic taste of fried chicken in a healthier way!
Ingredients
- 1 Uncle Ben’s minute rice, brown rice
- 16 oz cooked chicken breast, diced
- 2 egg whites
- 1 large egg
- 1/2 onion, diced
- 1/2 cup frozen peas and carrots
- 1 tbsp minced garlic
- 2 tbsp soy sauce, or more to taste
Directions
Sautee onion on pan over medium heat. Once soft, add frozen peas and carrots and allow them to cook for about 5 minutes covered. Add rice, then crack in your egg and egg whites to cook covered for 2-3 mins. Remove lid and fluff rice. Toss in chicken. Add in soy sauce to taste. That’s it!
Nutrition Information
Servings: 4, Serving Size: 2 cups, Calories: 341 Fat: 6g Carbs: 36g Protein: 33g Fiber: 2g
Mallory King is the founder of Fit Life Academy, a certified personal trainer, and a sports nutritionist passionate about helping women transform their health, fitness, and confidence. With years of experience in fitness coaching and nutrition guidance, Mallory has helped thousands of women lose weight, build strength, and create sustainable healthy lifestyles.
Through her blog, Mallory shares expert fitness advice, healthy recipes, workout tips, weight-loss strategies, and motivation designed specifically for busy women who want real, lasting results. Her approach focuses on balanced nutrition, effective workouts, and mindset shifts that make healthy living practical and achievable.
Mallory’s mission is to empower women to take control of their health, build strong bodies, and create a fit life they love through simple, sustainable habits that support long-term wellness.
