Curried Chicken Fried Rice
Servings: 5 servings
Calories: 491kcal
This Curried Chicken Fried Rice is made with yogurt marinated chicken thighs, rice, and vegetables. At under 500 calories and 40g of protein per serving, this is a great low calorie meal prep option.
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Ingredients
For the Chicken
- 2 lbs (908 g) boneless skinless chicken thighs
- 2 tbsp (30 g) oil
- 1 tbsp (15 g) lemon juice
- 2 tbsp (30 g) plain Greek yogurt
- 2 tsp (6 g) garlic powder
- 2 tsp (6 g) curry powder
- 1 tsp (3 g) paprika
- 1 tsp (3 g) coriander
- 1 tsp (3 g) cumin
- 1 tsp (6 g) salt
For the Vegetables and Rice
- 3 cups (450 g) cooked rice day old rice is best
- 1 medium (200 g) onion
- 1 medium (150 g) red pepper
- 1 medium (150 g) zucchini
- 1 tbsp (15 g) minced garlic
- 1 tbsp (15 g) tomato paste
- salt and pepper to taste
- 1 tbsp (15 g) oil
- ¼ cup (20 g) cilantro optional for garnish
Instructions
For the Rice
- Day old rice is best for making fried rice because it has had the chance to dry out in the fridge. You can also buy pre cooked, frozen rice at the store that works well.
- Prepare the rice the night before and store it in the fridge overnight. You will need 3 cups (450g) of cooked rice. I used roughly 200g of dried rice. You can use freshly cooked rice if needed, it is just better to use the day old stuff.
For the Chicken
- Start by preparing your chicken marinade and marinate the chicken while you cut your vegetables.
- Into a large bowl, mix together all the ingredients for the chicken marinade. Oil, yogurt, lemon juice, garlic powder, curry powder, coriander, cumin, paprika, and salt. Stir to combine.
- Cut your chicken thighs into thin strips of about ¼" in thickness. This will help it cook faster and the marinade to cover more surface area.
- Add the chicken to the bowl with the marinade and toss to coat completely. Set aside to marinate while you prep the veggies.
For the Vegetables
- Wash and cut the red pepper into thin strips. Cut your zucchini into a medium dice.
- Cut the onion into thin slices and mince the garlic.
- If you want to top with cilantro, roughly chop it.
Cooking Process
- Heat your skillet over medium high heat and add in a splash of oil. The chicken already has oil in the marinade so you shouldn't need to add much. I have accounted for an additional 1 tbsp of oil for you to use to cook the chicken in the nutritional estimates.
- Add ⅓-½ of the chicken and cook it until it has browned and come up to temperature. Unless you have a giant pan, it will be best to cook the chicken in batches to achieve proper coloring.
- As the chicken finishes cooking, transfer it to a plate to rest until you are ready for it later. Leave any oil and fond in the bottom of the skillet for the vegetables.
- Once the chicken has finished, add in another 1 tbsp of oil for the vegetables. There should be some oil leftover in the skillet from the chicken.
- Add in the onions and peppers to cook. Season with salt to encourage them to cook faster. Cook them for 2-3 minutes to soften a bit and pick up color. Then add in the zucchini and cook for a couple more minutes.
- Add in the garlic and toss. Allow it to become fragrant and then squeeze in 1 Tbsp of tomato paste and stir. Stir frequently and allow the tomato paste to cook out a bit over the heat.
- Dump in 3 cups (450g) of cooked rice. Stir to combine.
- Dump in the chicken and any juices on the plate. Mix to combine and taste test. Adjust any flavor as needed.
Plating
- This recipe makes 5 servings. Divide the ingredients evenly between 5 containers. You can garnish with cilantro if you wish.
Nutrition
Calories: 491kcal | Carbohydrates: 37g | Protein: 40g | Fat: 20g | Fiber: 2.9g
NUTRITIONAL INFO FOR THE Curried Chicken Fried Rice
The information in this table represents the estimate for the total nutrition of the recipe as it is written. If you wanted to split the recipe into more or less servings than what is originally listed you can use this table to determine the nutritional estimates. If you update the number of servings in the “Servings” field of the recipe above, the information in these tables are no longer accurate as you have updated the ingredients.
Servings
Carbs
184.8g
Protein
199.3g
Fat
102.2g
Calories
2456.2 cals
This Post Has 2 Comments
Think you forgot to call out yogurt in chicken step 2, maybe it’s obvious but I don’t cook much 😅
This was delicious and had a lot of flavor 😋