Chicken Fried Rice

My Weight Watchers friendly Chicken Fried “Rice” is my most popular recipe!  It’s zero points on my PersonalPoints plan.

A few years ago I was in Cabo and one of the restaurants there had the best chicken fried rice I’d ever had.  They used a teriyaki chicken in the rice and it made a world of difference.  It was amazing.  I wanted to recreate that experience with WW in mind, so I substituted cauliflower rice for the real grain.  I loved how it turned out.  I’ve since then used cauliflower rice in different recipes, like my Arizona Burrito Bowls.  So, thank you Tazuna restaurant for giving me the idea for this teriyaki flavoried Chicken Fried Rice!

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What adds the most points to a fried rice is the oil and rice.  I already had the rice figured out so I wondered if I could make it without oil and the answer was yes!  I used olive oil cooking spray!  It doesn’t add flavor, but it coats the ingredients enough to make them not burn while the rice is stir frying.

As I’ve mentioned on another post, I’m a big fan of rotisserie chicken.  Any recipe that calls for chicken, that’s my go-to.  Costco has a big rotisserie chicken for about $5.  I usually bring it home and remove the skin and bones immediately.  The skin comes off really easily when it’s still warm.  Because I don’t always use the whole chicken right away, I divide it into about 4 baggies and freeze it.  Then I can use the portions as I need it.  For this recipe, I got one baggie out of the freezer the night before, which was about 2 cups of chicken.  I added 2 tbsps of teriyaki sauce to the baggie as it was thawing in the refrigerator.  That was the first step in this easy and quick recipe.

Supplies you’ll need…

I don’t have a wok, but I think I might have to order this one.  Okay…it’s mostly for the color! 

I have two of these pans and love them!  This is what I use to make my chicken fried rice….and so much more.  You’ll see this pan throughout my recipes.

The ingredients…

• 12 oz pkg of Green Giant Riced Cauliflower (or make your own in a food processor)
• 8 oz pkg of frozen veggies
• 4 tbsp teriyaki sauce (I use Annie Chun)
• 2 cups of chicken (I use the white meat of rotisserie chicken, skin removed)
• 1 tbsp minced garlic
• 4 eggs
• Pam Olive Oil cooking spray
• Salt and pepper

Here’s how you’ll make it…

• Marinade skinless chicken in two tbsps of teriyaki sauce.
• Spray a frying pan or wok with cooking spray over medium heat.
• Add frozen mixed veggies and garlic to the pan.  Toss to coat with the cooking spray.

• Cook the veggies until thawed, stirring occasionally.
• Add riced cauliflower and spray the rice lightly with more cooking spray.
• Next, add 2 tbsp of teriyaki sauce and stir, cooking for about 10 minutes or until the rice is warmed through.

• Put the chicken in and cook for another 5-10 minutes over medium heat.

• Move the rice mixture around, forming a hole in the center of the pan.
• Beat 4 eggs together and pour into the center of the pan.

• Let the eggs cook up a little on the bottom and then combine them into the rice mixture.
• Cook for 5-10 minutes or until eggs are cooked through.
• Salt and pepper to taste.

And that’s it!  It freezes great so if you don’t eat it all, don’t pitch it!

Alterations…

I have a confession…I hate cooked carrots.  So the second time I made this I didn’t add frozen veggies, I added canned corn and peas.  It looked odd without the carrots but I loved it.  I think cooked onions would be really good in this.  The only reason I didn’t add them is I didn’t have any on hand.  Another thing you can add is a little soy sauce.  None of these changes add points to the recipe.

Let me know how you like it.  If you’re looking for more zero point recipes try my Arizona Taco Soup or Deviled Eggs.  Or my 1 point Chicken and Corn Chowder.

Happy tinkering,

Susan

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Chicken Fried Rice

Servings: 6 servings of 1.5 cups each

Ingredients

• Pam Olive Oil Cooking Spray
• 8 oz Pkg of Frozen Veggies
• 1 tbsp Minced Garlic
• 12 oz Pkg of Frozen Riced Cauliflower I used Green Giant
• 4 tbsp Teriyaki Sauce I used Annie Chun
• 2 cups Skinless Chicken
• 4 Eggs
• Salt and Pepper to taste

Instructions

1. Ahead of time, marinade chicken with 2 tbsp teriyaki sauce.

2. Spray frying pan or wok with olive oil cooking spray over medium heat.

3. Add frozen mixed veggies and garlic to the pan. Toss to coat with the cooking spray.

4. Cook the veggies until thawed, stirring occasionally.

5. Add riced cauliflower and spray rice lightly with more cooking spray.

6. Add 2 tbsp of teriyaki sauce and stir, cooking for about 10 minutes or until the rice is warmed through
   

7. Add diced roasted chicken marinated in teriyaki sauce and cook for another 5-10 minutes over medium heat.
   

8. Move the rice mixture around, forming a hole in the center of the pan.

9. Beat 4 eggs together and pour into the center of the pan.

10. Let the eggs cook up a little on the bottom and then combine them into the rice mixture.
    

11. Cook for 5-10 minutes or until eggs are cooked through.

12. Add salt and pepper to taste.