One of the most common challenges when trying to lose weight is the temptation to indulge in delicious, calorie-heavy takeaway meals. But what if I told you that you could enjoy your favourite takeaway-style dishes and still shed those extra pounds? Enter my Chinese-Style Chicken Fried Rice, a healthy, satisfying meal that packs a punch with its rich flavours and perfect balance of macronutrients. And the best part? It’s under 500 calories per serving!
This recipe is designed for meal prep, making it convenient for busy schedules while still helping you stay on track with your fitness goals. With 40 grams of protein, it’s ideal for anyone aiming to build or maintain muscle while losing weight. And trust me, this dish is as flavourful as your favourite takeaway but with a fraction of the calories.
Nutritional Breakdown (Per Portion):
Why This Recipe Works for Weight Loss
This recipe ticks all the boxes for those looking to lose weight without sacrificing flavour or satisfaction. It includes a balanced combination of macronutrients—high in protein, moderate in carbs, and low in fat—that keeps you feeling full and fuels your body for the day.
Protein is particularly important for muscle maintenance during weight loss. With 39 grams of protein per serving, this recipe ensures you’re getting plenty of this essential nutrient, which helps prevent muscle loss while burning fat. By using lean chicken breast and incorporating a variety of vegetables, you’re also getting important vitamins and minerals without excessive calories.
The use of MSG (which is optional) gives the dish that authentic takeaway taste, while chilli oil and Scotch bonnet pepper add a spicy kick, perfect for those who enjoy bold flavours.
Step-by-Step Guide to Making Chinese-Style Chicken Fried Rice
1. Marinate the Chicken
Start by marinating your 500g chicken breast in:
- 3 tbsp dark soy sauce
- 1 tbsp oyster sauce
- 1 tsp sesame oil
- A pinch of salt
- Garlic powder to taste
Allow the chicken to marinate for at least 15-20 minutes. This will help the chicken absorb all the rich flavours, giving it that classic fried rice taste.
2. Prepare the Rice
Next, you’ll want to work with old rice—preferably rice that was cooked the day before. In a bowl, mix your 600g basmati rice with a bit of soy sauce, sesame oil, and 1 tsp MSG (if using). The key here is to coat the rice evenly in the seasonings, which will help it fry up nicely and infuse it with deep flavours.
3. Cook the Chicken
Heat a wok or large frying pan over high heat. Spray the pan with 30 calories worth of oil and let it reach a smoking point. Then, add the marinated chicken and stir-fry until cooked through. Once done, remove the chicken from the pan and set it aside.
4. Sauté the Vegetables
Using the same pan, add a little more spray oil and sauté the onion and garlic until they become fragrant and lightly browned. Add in the frozen mixed vegetables and cook for a couple of minutes.
5. Scramble the Eggs
Push the vegetables to one side of the pan and crack in your 2 eggs, scrambling them until they are just cooked. Once scrambled, mix them in with the vegetables.
6. Add the Rice and Chicken
Now it’s time to add the seasoned rice to the pan. Stir-fry the rice and vegetables for a few minutes until everything is evenly heated. Then, add the cooked chicken back into the mix. Stir-fry for an additional few minutes to combine all the flavours.
7. Finish with a Spicy Kick
For those who love heat, add 5ml chilli oil and some finely chopped Scotch bonnet pepper. This will give your fried rice a spicy edge, perfect for those who enjoy bold flavours. Finally, garnish with chopped spring onions and, if you’re feeling adventurous, some freshly chopped naga for an extra fiery kick.
Why You’ll Love This Recipe
This recipe is the perfect example of how you can enjoy your favourite foods while still making progress on your weight loss journey. It’s packed with protein, low in fat, and full of vibrant flavours. Plus, it’s incredibly versatile—you can swap out the chicken for prawns or tofu, and the mixed vegetables can be adjusted based on what you have on hand.
The addition of MSG and chilli oil gives it that authentic takeaway flavour, making it feel indulgent without overloading you with unnecessary calories. And the best part? You can make it in large batches and meal prep for the week ahead.
A Final Thought
Healthy eating doesn’t need to be boring or restrictive. This Chinese-Style Chicken Fried Rice is just one of the many examples of how you can enjoy your favourite takeaway-inspired meals while still sticking to your fitness goals. By focusing on portion control, balanced macronutrients, and bold flavours, you can make weight loss both enjoyable and sustainable.
If you’re interested in learning more about how to eat well and lose weight without sacrificing flavour, stay tuned for more recipes, or better yet, join our EverFit Coaching programme for more guidance, inshaAllah.