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Chicken Fried Rice Calories – A Nutritional Analysis

by Zarmeen Zia
Published: Last Updated on 168 views
Chicken Fried Rice Calories - A Nutritional Analysis

Undoubtedly, chicken fried rice is a popular dish all over the world, known for its delicious taste and versatility. This dish is made by stir-frying cooked rice with a mixture of elements, including chicken, vegetables, and seasonings.

Chicken fried rice is not only a tasty treat, but it also provides a wealth of nutrients and is a great source of energy.

In this article, we’ll take a closer look at the calorie content of chicken fried rice, the active elements, and the many benefits of this popular dish.

Furthermore, if you want more fried rice recipes, then try our “Spam Fried Rice“, “Steak Fried Rice“, and “Recipe Hibachi Fried Rice“.

Chicken Fried Rice Recipe

Ingredients

  • 2 cups of cooked rice
  • 1 lb. of boneless, skinless chicken breast, diced
  • 1 cup of frozen peas and carrots
  • 1 large onion, chopped
  • 3 cloves of garlic, minced
  • 2 tbsps. of vegetable oil
  • 2 tbsps. of soy sauce
  • 1 tsp of ginger, grated
  • 2 tbsps. of green onions, chopped
  • Salt and pepper, to taste

Directions to Make

Cook Rice

Cook 2 cups of rice according to package instructions. Once cooked, spread the rice evenly on a baking sheet and refrigerate for at least 30 minutes. This will help to prevent the rice from sticking together.

Dice Chicken

Dice 1 lb of boneless, skinless chicken breast into small pieces and set aside.

Heat Oil

Heat 2 tablespoons of vegetable oil in a large skillet over medium heat.

Cook Chicken

Add the diced chicken to the skillet and cook until browned and cooked through about 5-7 minutes. Once the chicken is cooked remove the chicken from the skillet and set aside.

Cook Vegetables

After that, add 1 cup of frozen peas and carrots and 1 large chopped onion to the skillet and cook until the vegetables are tender about 5-7 minutes.

Add Garlic and Ginger

Furthermore, add 3 minced cloves of garlic and 1 teaspoon of grated ginger to the skillet and cook for 1 minute, until fragrant.

Stir-Fry Rice

Add the cooked and chilled rice to the skillet and stir-fry until well combined with the vegetables and seasonings.

Add Chicken

Lastly, add the cooked chicken back to the skillet and stir-fry until everything is well combined.

Season

For seasoning, stir in 2 tablespoons of soy sauce and salt and pepper, to taste.

Serve

Serve the chicken fried rice hot, garnished with 2 tablespoons of chopped green onions.

Tips and Tricks For Chicken Fried Rice

Tips and Tricks For Chicken Fried Rice

Use Cold Rice

The key to perfectly cooked chicken fried rice is to use cold, cooked rice. This helps to prevent the rice from becoming mushy and sticky when stir-fried.

Cook Chicken Thoroughly

Ensure that you cook the chicken until it is browned and fully cooked to avoid undercooked chicken.

Use High-Quality Soy Sauce

Furthermore, to enhance the flavor of the chicken fried rice, use high-quality soy sauce. Low-quality soy sauce can have a harsh and overpowering flavor.

Add Seasonings to Taste

Feel free to add more or less soy sauce, salt, and pepper to taste.

Chicken Fried Rice Calories

A serving of chicken fried rice typically contains between 400 and 600 calories, depending on the ingredients used and the size of the portion.

This dish is high in carbohydrates and protein, which are essential for providing the body with energy and supporting muscle growth.

Vary the calorie content of chicken fried rice based on the ingredients used, but in general, classify it as a high-calorie dish.

The majority of the calories in chicken fried rice come from the rice and the oil used in cooking. Rice is a high-carbohydrate food that contains approximately 150 calories per cup.

Cooking the rice in oil adds 100-200 calories, depending on the amount of oil used.

The chicken and vegetables in the dish contribute an additional 100-200 calories, bringing the total calorie count up to 400-600 calories per serving.

Active Ingredients in Chicken Fried Rice

Chicken fried rice is a dish that is rich in a variety of nutrients, including carbohydrates, protein, vitamins, and minerals. The active ingredients in chicken fried rice include.

Chicken

Undoubtedly, chicken is the main source of protein in chicken fried rice. It provides essential amino acids that the body needs to build and repair muscles, tissues, and organs.

Chicken is also a rich source of vitamins B3, B6, and B12, which are important for energy production and maintaining a healthy nervous system.

Rice

Undoubtedly, rice is the main source of carbohydrates in chicken fried rice and it provides the body with energy, helps to regulate blood sugar levels, and supports healthy digestion.

Rice is also a good source of fiber, which is important for maintaining good gut health.

Vegetables

Often add vegetables such as carrots, peas, and onions to chicken fried rice for added nutrients, flavor, and texture.

These vegetables are rich in vitamins, minerals, and fiber, which are essential for maintaining good health.

Seasonings

Seasonings such as soy sauce, ginger, and garlic are used to add flavor to chicken fried rice.

These ingredients are also rich in antioxidants and anti-inflammatory compounds, which are important for maintaining good health and preventing disease.

Benefits of Chicken Fried Rice Calories

Make chicken fried rice, a dish packed with flavor and nutrients, an excellent choice for a satisfying and healthy meal. Some of the benefits of chicken fried rice include

Chicken Fried Rice Calories Provide Energy

Chicken fried rice is a high-carbohydrate dish that provides the body with energy, making it a great option for a quick and easy meal.

It Supports Muscle Growth

Chicken is a rich source of protein, which is essential for building and repairing muscle. Additionally, eating chicken fried rice regularly can help to support muscle growth and improve athletic performance.

Promotes Healthy Digestion

Rice is a good source of fiber, which is important for maintaining good gut health. Eating chicken fried rice regularly can help to promote healthy digestion and reduce the risk of digestive problems.

Chicken Fried Rice Support Immune System

Vegetables such as carrots, peas, and onions are rich in vitamins, minerals, and antioxidants, which are important for maintaining a healthy immune system.

Eating chicken fried rice regularly can help to boost the immune system and reduce the risk of disease.

Reduces Inflammation

Seasonings such as ginger, garlic, and soy sauce are rich in anti-inflammatory compounds, which can help to reduce inflammation in the body.

Health Hazards of Chicken Fried Rice

High-Calorie Content

Typically, classify chicken fried rice as high in calories due to the combination of high-fat and high-carbohydrate ingredients used in its preparation.

The high-calorie content can lead to weight gain, particularly if consumed in large portions.

Additionally, consuming high-calorie foods regularly can increase the risk of obesity, heart disease, and other health problems.

Sodium Content

Chicken fried rice is also high in sodium, which can contribute to high blood pressure, heart disease, and other health problems.

The dish has sodium added to enhance its flavor, but excessive consumption can cause negative health effects. The recommendation is to limit sodium intake to less than 2,300 milligrams per day.

Lack of Nutritional Value

Typically, chicken fried rice is made with white rice that has been refined and had its fiber and nutrients stripped away. This type of rice provides empty calories and lacks the nutritional value of brown rice.

Additionally, the dish typically contains few vegetables, making it a less nutritious option. To maintain a balanced diet, it is important to consume a variety of foods that are rich in nutrients and fiber.

Increased Risk of Food Poisoning

Chicken fried rice can also increase the risk of food poisoning if it is not handled or stored properly. Cook chicken to an internal temperature of 165°F to eliminate any harmful bacteria.

Additionally, store cooked rice in the refrigerator and consume it within 2-3 days to avoid bacterial growth.

Storing Chicken Fried Rice

Proper storage of chicken fried rice is important to ensure that it stays safe to eat and retains its quality and flavor. Here are the steps to properly store chicken fried rice

Cool The Rice

Before storing the chicken fried rice, it’s important to let it cool to room temperature. This will prevent any bacteria growth and prevent the rice from becoming soggy.

Place in an Airtight Container

Transfer the cooled chicken fried rice to a clean, airtight container. Choose a container made of a material that doesn’t react with the food, such as glass, plastic, or stainless steel.

Store in the Refrigerator

Place the container of chicken fried rice in the refrigerator. Moreover, store it in the coldest part of the refrigerator, usually the back.

Label And Date the Container

Moreover, name the container with the dish and the date it was made to keep track of its storage and consumption timeline.

Consume Within 3-4 Days

Chicken fried rice should be consumed within 3-4 days of being stored in the refrigerator. Beyond this time, the quality and flavor of the dish may start to deteriorate and there may be an increased risk of foodborne illness.

Reheat Properly

Lastly, ensure that when you reheat chicken fried rice, you heat it to an internal temperature of 165°F to eliminate any bacteria that may have grown during storage.

FAQsChicken Fried Rice Calories

Is chicken fried rice high in calories?

Yes, chicken fried rice is typically high in calories, as it contains a lot of oil, rice, and often additional ingredients like chicken, vegetables, and sauces.

Is chicken fried rice a healthy option?

It can be a part of a healthy diet if consumed in moderation and balanced with other nutrient-dense foods.
However, regular consumption of high-calorie, high-fat foods like chicken fried rice can contribute to weight gain and other health problems.

ConclusionChicken Fried Rice Calories

Chicken fried rice can be a delicious and convenient option, but it is important to understand the health hazards and health benefits that come with it.

By following these tips for healthy eating, you can make informed decisions about your diet and maintain a healthy lifestyle.

So, next time you enjoy chicken fried rice, remember to pay attention to the calorie, sodium, and nutritional content, and enjoy it in moderation.

Here are a few more articles, that you might want to read.

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