Published on March 03, 2020

Recipe: Chicken ‘Fried Rice’

Fried riceIngredients

Olive oil cooking spray
1 egg white
½ small yellow onion, diced
1½ cups cauliflower rice (frozen, but thawed)
½ chicken breast, cooked and diced
½ cup peas (frozen, but thawed)
1 green onion, sliced
½ cup chicken bone broth or low-sodium chicken broth
2 tsp. low-sodium soy sauce or tamari (gluten-free soy sauce)
1 tsp. garlic powder
1 tsp. onion powder


  1. Heat a nonstick pan on high heat for one minute. Remove from heat, spray with cooking spray, then return to high heat to cook egg white.
  2. Once egg white is cooked, remove from heat, then chop egg white up.
  3. Spray pan with olive oil. Sauté yellow onion until slightly browned. Add cauliflower rice, chicken, peas, green onion, chicken broth, soy sauce, garlic powder, and onion powder. Cook, stirring frequently, for about eight to 10 minutes. Remove from heat.

Note: Chicken bone broth, which you can buy at grocery stores, including Aldi, contains more protein than regular broth, and it doesn’t have any added sodium.

Per Serving

Serves four; serving size is ½ cup. Each serving provides: 70 calories, 1 g total fat (0 g saturated fat, 0 g trans fat), 20 mg cholesterol, 140 mg sodium, 6 g total carbohydrate, 2 g dietary fiber, 2 g sugars, 10 g protein.