Portions: 4 servings Calories: 683kcal |
Are you looking for a low-carb alternative to one of our favorite dishes? Low-Carb Cauliflower Chofan (Fried Rice) doesn't lack flavor and hits just the right spot.
Why I ā¤ļø it ā¢ Recipe ā¢ Ingredients ā¢ Preparation
Chicken fried brown rice.
Why I ā¤ļø it
If you're looking for a lower-carb version of chicken and rice stir fry, you can find it here. I substituted the rice for the lighter, less-carby brown rice, making it the perfect gluten-free, low-salt dish that has nothing to envy the white rice version.
You can also find other ideas to adapt the recipe and make it in your preferred way.
Chicken fried brown rice recipe
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Utensils and tools
- Large Dutch oven or pot
- Wok or large skillet
Ingredients
- 1Ā½ cup long grain brown rice
- 2 teaspoons of salt
- 3 tablespoons of sesame oil, divided
- 1Ā½ pound supermarket rotisserie chicken, boned, skinned, and shredded
- 1 large carrot, diced
- 1 stick of celery, sliced
- 1 piece of ginger peeled and minced
- 3 cloves of garlic sliced thinly
- 2 cups broccoli, separated into florets
- 1 big white onion, chopped
- 1 bell pepper, chopped
- Ā½ cup of frozen peas
- Ā¼ cup of low-sodium soy sauce (or to taste)
Preparation
Before you start, make sure you have all the ingredients and utensils ready.
Step 1: Soak rice
Soak the brown rice in two cups of water for an hour.
Separate the rice and remaining water and set both aside.
Step 2: Cook rice
Heat the water with 2 teaspoons of salt in a small pot, add 2 tablespoons of oil and the rice, and stir. Simmer over medium heat until all water has evaporated, stirring regularly.
Lower heat to a minimum, cover the pot with a tight-fitting lid and simmer for 20 minutes. Stir and cover again. Simmer for another 5 minutes. Rice should be firm but cooked-through (al dente).
Step 3: Assemble
Heat the remaining oil over high heat in a Dutch oven. Add chicken and brown, stirring to cook evenly. Add carrot, celery, and ginger, and stir vigorously for half a minute. Add broccoli and garlic and stir for half a minute. Stir in onion, bell pepper, and peas. Cook, stirring until they are heated through.
Add the rice and cook, stirring until everything is mixed well. Stir in soy sauce to taste. Cook, stirring until everything is heated through.
Step 4: Serving
Remove from the heat and serve immediately.
Top tips
- If you want to make this even lighter, substitute half the brown rice for cauliflower rice, and add it when you add the soy to the dish.
- Instead of chicken, you can use leftover ham, pork, beef or some freshly-peeled shrimp.
Nutritional information
Calories: 683kcal | Carbohydrates: 46g | Protein: 38g | Fat: 37g | Saturated Fat: 8g | Cholesterol: 127mg | Sodium: 676mg | Potassium: 713mg | Fiber: 4g | Sugar: 4g | Vitamin A: 3855IU | Vitamin C: 57.3mg | Calcium: 60mg | Iron: 3.3mg
FAQs
How many carbs in half cup of fried brown rice?
The carbohydrate content of fried brown rice will depend on the other ingredients it contains, but half a cup of this fried brown rice has about 22 grams.
What vegetables can I put in brown fried rice?
Brown fried rice goes great with carrots, peas, onion, and celery.
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How to Make Fried Brown Rice
Ingredients
- 1Ā½ cup long grain brown rice
- 2 cups water
- 3 tablespoon of sesame oil divided
- 1Ā½ pound supermarket rotisserie chicken boned, skinned, and shredded
- 1 large carrot diced
- 1 stick of celery sliced
- 1 piece of ginger peeled and minced
- 3 cloves of garlic
- 2 cups broccoli separated into florets
- 1 big white onion chopped
- 1 bell pepper chopped
- Ā½ cup of frozen peas
- Ā¼ cup of low-sodium soy sauce (or to taste)
Instructions
Step 1: Soak rice
- Soak the brown rice in two cups of water for an hour. Separate the rice and remaining water and set both aside
Step 2: Cook rice
- Heat water in a small pot, add 1 tablespoon of oil and the rice and stir. Simmer over medium heat until all water has evaporated, stirring regularly. Lower heat to a minimum, cover the pot with a tight-fitting lid and simmer for 20 minutes. Stir and cover again. Simmer for another 5 minutes. Rice should be firm but cooked-through (al dente).
Step 3: Assemble
- Heat the remaining oil over high heat in a 3 quart [3 litros] pot. Add chicken and brown, stirring to cook evenly. Add carrot, celery, and ginger, and stir vigorously for half a minute. Add broccoli and garlic and stir for half a minute. Stir in onion, bell pepper, and peas. Cook, stirring until they are heated through.Add rice and cook, stirring until everything is mixed well. Stir in soy sauce to taste. Cook, stirring until everything is heated through.
Step 4: Serve
- Remove from the heat and serve immediately.
Nutrition
By , published Mar 29, 2016 on Tia Clara
Larisa
Love chofan. Now I can eat it, I am a diabetic. thanks!!