Chicken Fried Rice
Indo Chinese • Vegetarian
How to Make Chicken Fried Rice (Traditional & Healthy Version)
Chicken Fried Rice, or 'Murgh Fried Chawal', is a beloved Indo-Chinese snack that has seamlessly become a staple in Indian kitchens. Its origins date back to the bustling food streets of Kolkata and Mumbai, where Chinese culinary influences mingle with Indian spices to create a distinct fusion. The dish features tender chicken pieces, fragrant basmati rice, crunchy vegetables, and is flavoured with a blend of soy sauce, ginger, garlic, and Indian green chillies. Often enjoyed during festive gatherings like Durga Puja in Bengal or as a popular street food during Diwali celebrations, Chicken Fried Rice is both comforting and versatile. What makes Chicken Fried Rice uniquely Indian is the use of masalas and locally-sourced ingredients, which impart depth to its taste. The dish strikes the perfect balance between protein-rich chicken and fibre-packed veggies, making it a smart choice for health-conscious foodies. With its vibrant colours and enticing aroma, this recipe is ideal for a quick lunch, energising breakfast, or a wholesome evening snack. Whether served at family feasts or prepared for busy weeknights, Chicken Fried Rice is a crowd-pleaser that brings people together over hearty flavours. Experience the best of Indo-Chinese cuisine with this healthy, easy-to-make recipe that celebrates India’s culinary diversity.
Ingredients(for 1 medium bowl per serving)
- 1 cup (uncooked) Basmati rice (Chawal)
- 150 grams Boneless chicken breast (Murgh)
- 1/4 cup, diced Carrots (Gajar)
- 1/4 cup, diced Capsicum (Shimlamirch)
- 1/4 cup, chopped Spring onions (Hara pyaaz)
- 2, minced Garlic cloves (Lahsun)
- 1 teaspoon, grated Ginger (Adrak)
- 1, finely chopped Green chillies (Hari mirch) - optional
- 1 tablespoon Soy sauce (low sodium) (Soya sauce)
- 1/2 teaspoon Black pepper powder (Kali mirch)
- As per taste Salt (Namak)
- 1 tablespoon Oil (preferably olive or mustard) (Sarson tel/Olive oil)
Instructions
- 1
Wash and soak basmati rice for 20 minutes. Cook rice until just done (not mushy), drain excess water, and let it cool completely.
10 minutes
Spread rice on a plate to prevent clumping.
- 2
Cut boneless chicken into small bite-sized pieces. Marinate with a pinch of salt and black pepper for 5 minutes.
5 minutes
Use fresh chicken for tender results.
- 3
Heat oil in a kadhai or non-stick tawa. Add minced garlic, grated ginger, and green chillies; sauté until aromatic.
2 minutes
Do not burn garlic as it can turn bitter.
- 4
Add marinated chicken and stir-fry on high flame till cooked and slightly golden. Remove and set aside.
5 minutes
Do not overcook chicken to keep it juicy.
Why This Dish is Healthy
This healthy Chicken Fried Rice recipe uses minimal oil, lean chicken, and a variety of colourful vegetables, making it ideal for weight management and muscle growth. Using brown rice or reducing oil further lowers calories. The dish avoids deep frying and processed sauces, focusing on natural flavours and nutrients, making it a smart choice for those looking to eat light and nutritious.
Chicken Fried Rice is a balanced meal combining lean protein from chicken, complex carbohydrates from basmati rice, and essential vitamins from vegetables like carrots and capsicum. The addition of spring onions and ginger offers antioxidants, while olive or mustard oil provides healthy fats. This recipe is low in saturated fat and moderate in calories, making it suitable for calorie tracking. It is rich in B vitamins, vitamin C, potassium, and dietary fibre.
Pro Tips
- 💡Tip 1: Use day-old rice for best non-sticky texture.
- 💡Tip 2: Stir-fry on high flame for authentic smoky flavour.
- 💡Tip 3: Add a splash of lemon juice for freshness before serving.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or in a microwave before serving. Avoid freezing to maintain texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 400.0 kcal |
