Chicken Breast and Vegetable Fried Rice (Oil-Free)
Healthy and Delicious! Chicken Breast and Vegetable Fried Rice, Stir-Fried Without Oil to Reduce Calorie Concerns
Introducing a Chicken Breast and Vegetable Fried Rice recipe, made by stir-frying with water instead of oil, using chicken breast – widely known for aiding in weight management – and a variety of vegetables to replenish essential nutrients. This method significantly reduces calorie worries, allowing you to enjoy a nutritious meal without guilt. The savory chicken breast and fresh vegetable textures create a wonderfully satisfying dish.
Main Ingredients- 100g Chicken breast
- 50g Brown rice
- 120ml Water
Assorted Vegetables (Total 100g)- 20g Onion
- 10g Button mushrooms
- 10g Green onion
- 5g Kale
- 5g Garlic
- 15g Carrot
- 15g Zucchini
- 20g Bell pepper
- 20g Onion
- 10g Button mushrooms
- 10g Green onion
- 5g Kale
- 5g Garlic
- 15g Carrot
- 15g Zucchini
- 20g Bell pepper
Cooking Instructions
Step 1
First, thoroughly wash and prepare all the ingredients for your fried rice. Starting with fresh ingredients is key to a delicious meal.
Step 2
Dice all the vegetables into bite-sized pieces. This makes them easy to eat once stir-fried. For onions, carrots, and bell peppers, small cubes or fine juliennes work well. Mince the garlic.
Step 3
Similarly, dice the chicken breast into pieces roughly the same size as the prepared vegetables. This ensures an even distribution of chicken, vegetables, and rice, making for a more appealing dish.
Step 4
Now, let’s get cooking! Heat a dry frying pan over medium-low heat, without adding any oil. Carefully pour in 120ml of water. Once the water begins to simmer, proceed to the next step.
Step 5
Add all the prepared vegetables to the pan. Stir them continuously over medium-low heat, ensuring the water doesn’t completely evaporate too quickly. It’s important to cook them gently to bring out their natural sweetness and flavor.
Step 6
As you stir-fry the vegetables, the water will gradually reduce. When about one-third of the water remains, the vegetables should be tender. This is the perfect moment to add the chicken breast and rice.
Step 7
Add the diced chicken breast and brown rice to the pan with the partially cooked vegetables. Gently stir everything together with a spatula, ensuring the ingredients are well combined. Continue to stir-fry until the chicken is cooked through and the rice becomes fluffy.
Step 8
Keep stir-frying until almost all the remaining moisture has evaporated from the pan. This process helps to retain the natural flavors and textures of each ingredient, resulting in a beautifully presented and healthy fried rice!
Step 9
Transfer the finished chicken breast and vegetable fried rice to a nice serving dish. Enjoy a delicious and satisfying meal that’s light on calories. Bon appétit!
