Healthy Chinese Chicken Egg Fried Rice Recipe - My Gorgeous Recipes (2024)

FAQs

Is egg fried rice healthy from the Chinese? ›

There is no one definitive answer to this question as it depends on individual dietary needs and preferences. Generally speaking, however, egg-fried rice can be considered a relatively healthy dish. It is typically made with rice, vegetables, and eggs, all of which are nutritious foods.

Traditional restaurant fried rice with chicken isn't usually a very healthy option. It's made with white rice, which is less nutrient dense than brown rice, and is usually laden with lots of oil. It also is normally really high in sodium and can contain lots of unwanted additives like MSG and other preservatives.

Always use leftover rice for this recipe

“Rice is too soft when first cooked,” says Chang. “Fresh steamed rice is great for eating right away but fried rice [tastes] time to dry out, overnight rice is best.” If possible, try and spread it out on a plate or tray in the fridge to let the grains dry.

Egg Fried Rice is a simple and easy-to-make recipe that is also helpful in weight management. The use of greens adds to the nutritional value of the dish that can be made in a jiffy. Tap next to learn the easiest Egg Fried Rice recipe.

The usage of rice

But in Chinese rice, it is suggested to use leftover cooked rice to avoid the rice from being sticky. In Fried Rice, most quick-service restaurants (QSRs) use long-grain white rice like Basmati, whereas Jasmine Rice is used in Chinese Rice.

Fried rice is undeniably bad for you, setting you back 450 calories and 14 grams of fat. Brown rise is better, with only 215 calories and a generous 3.5 grams of fiber per cup. But even though it's trendy to avoid white rice because it's a high-glycemic carb, it's not so bad.

Fried rice is not a nutritionally balanced meal on its own, and you should enjoy it in moderation as part of a varied and balanced diet. Adding a variety of vegetables, lean protein sources, and whole grains can help to improve the nutritional value of fried rice.

That's one of the major differences between how Chinese and Japanese restaurants prepare fried rice. Whereas the former only uses oil, the latter cooks leftover grains with butter (plus soy sauce).

To give your dish that signature fried rice taste, you'll need to drizzle in sesame oil and soy sauce, but feel free to use as much or as little as you wish. You can even mix in things like garlic powder, ginger root, or Sriracha sauce and chili pepper for a bit of a kick.

Fried rice syndrome is caused by a bacterium called Bacillus cereus, which is present in these types of starchy foods prior to cooking. Bacillus cereus is a heat-resistant bacteria, so even recooking foods that have not been appropriately refrigerated can result in food poisoning.

Why does Chinese egg fried rice taste so good? ›

Chefs cook with high-quality woks and powerful heat

Chinese restaurants have high-quality woks and commercial-grade burners that allow them to cook at high heat. This helps create the Maillard reaction — a chemical reaction that browns the food and unlocks new levels of flavor and aroma.

Some restaurants add MSG to a number of popular dishes, including fried rice. MSG is also used by franchises like Kentucky Fried Chicken and Chick-fil-A to enhance the flavor of foods.

Fried rice is not a nutritionally balanced meal on its own, and you should enjoy it in moderation as part of a varied and balanced diet. Adding a variety of vegetables, lean protein sources, and whole grains can help to improve the nutritional value of fried rice.

Steamed or boiled rice is healthier for many reasons, not least because noodles tend to be cooked in sauce. Fried rice will also often contain soy sauce or other flavour enhancers, so treat with caution.

But in Chinese rice, it is suggested to use leftover cooked rice to avoid the rice from being sticky. In Fried Rice, most quick-service restaurants (QSRs) use long-grain white rice like Basmati, whereas Jasmine Rice is used in Chinese Rice.

If you add less MSG than recommended, you won't get its drool-worthy taste. Add too much, and you'll risk overpowering and ruining the other flavors of your fried rice with a bitter aftertaste! A general guideline is to add half or one teaspoon of MSG to your fried rice.