Homemade Garlic Chicken Fried Rice: Better Than Takeout!

Looking for a healthy yet flavorful ? This Garlic Chicken Fried Rice is a perfect choice! With tender pieces of chicken, savory garlic, and a medley of colorful vegetables, this dish is bursting with flavor but low in calories . By using cauliflower rice instead of traditional white rice, we’ve lightened it up without sacrificing the satisfaction. Whether you’re craving a quick dinner, meal prep for the week, or a simple side dish, this fried rice is sure to hit the spot.

Why You’ll Love This Recipe

WW-Friendly: Made with mindful swaps to keep the SmartPoints low.
Full of Flavor: Garlic, chicken, and veggies come together for a savory dish.
Low-Carb: Cauliflower rice makes this a lighter alternative to traditional fried rice.
Quick & Easy: Ready in under 30 minutes, making it a perfect weeknight meal.
Protein-Packed: Chicken adds a healthy dose of lean protein.

Ingredients

• 1 lb boneless, skinless chicken breasts, diced
• 1 tbsp olive oil or cooking spray
• 4 cloves garlic, minced
• 1 medium onion, chopped
• 1 cup frozen peas and carrots (or fresh, if preferred)
• 4 cups cauliflower rice (fresh or frozen)
• 2 large eggs, lightly beaten
• 2 tbsp reduced-sodium soy sauce (or tamari for gluten-free)
• 1 tbsp rice vinegar
• 1 tsp sesame oil (optional for extra flavor)
• 2 green onions, chopped (for garnish)
• Salt and pepper to taste

Instructions

Prepare the Ingredients

1. Dice the chicken into small pieces.
2. If using fresh cauliflower rice, chop the cauliflower into small florets and pulse in a food processor until rice-sized pieces form. If using frozen, thaw it according to the package instructions.

Cook the Chicken

1. Heat 1 tbsp olive oil or spray a large nonstick skillet with cooking spray over medium heat.
2. Add the diced chicken and cook for about 5-7 minutes, or until the chicken is cooked through and no longer pink in the center. Remove the chicken from the skillet and set aside.

Sauté the Vegetables

1. In the same skillet, add a little more cooking spray or oil.
2. Add the minced garlic and chopped onion. Sauté for 2-3 minutes, until fragrant and softened.
3. Add the peas and carrots (frozen or fresh) and cook for another 3-4 minutes, until heated through.

Cook the Cauliflower Rice

1. Push the vegetable mixture to one side of the skillet and add the cauliflower rice to the other side. Cook for about 5 minutes, stirring occasionally, until the cauliflower rice is tender and lightly browned.

Add the Eggs

1. Create a well in the center of the cauliflower rice and pour in the beaten eggs. Scramble the eggs until fully cooked and then stir them into the rice mixture.

Combine and Season

1. Add the cooked chicken back to the skillet.
2. Stir in the soy sauce, rice vinegar, and sesame oil (if using). Cook for another 1-2 minutes, allowing everything to blend together. Season with salt and pepper to taste.

Serve & Garnish

1. Remove from heat and garnish with chopped green onions. Serve immediately and enjoy!

Nutritional Information (Per Serving, Based on 4 Servings)

Calories: 250 | Protein: 28g | Carbs: 10g | Fat: 10g | Fiber: 3g
WW SmartPoints: 6 (with sesame oil) or 5 (without sesame oil)

Tips for Success

• Use Fresh Cauliflower Rice: If you want a more “rice-like” texture, fresh cauliflower rice tends to be firmer than frozen.
• Adjust Vegetables: Feel free to swap or add any vegetables like bell peppers, zucchini, or broccoli for extra nutrients.
• Make It Spicy: Add a little sriracha or red pepper flakes to spice things up.
• Meal Prep Friendly: This dish stores well in the fridge for up to 4 days—perfect for meal prep.

Why This Recipe Works for Weight Watchers

• Low in Carbs: Cauliflower rice is a fantastic low-carb substitute for regular rice.
• High in Protein: Chicken and eggs provide a protein boost, helping keep you full and satisfied.
• Flavorful & Satisfying: The savory garlic and soy sauce combination adds plenty of flavor without adding unnecessary calories.
• Customizable: Adjust the vegetables and spices to suit your taste and dietary needs.

This Garlic Chicken Fried Rice is a quick, easy, and satisfying meal that’s full of flavor . With tender chicken, savory garlic, and healthy cauliflower rice, it’s a perfect weeknight dinner. Whether served as a main dish or a side, this meal is sure to please your taste buds without the guilt.