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Paleo Chicken Fried Rice

Posted on Jul 2, 2014 | 2 comments

Paleo Chicken Fried Rice

Paleo Chicken Fried Rice


Many Asian dishes, such as Paleo Chicken Fried Rice can be well adapted to suit a paleo diet. So many stir-fry recipes use copious amounts of nutrient dense fresh vegetables. Add a bit of protein of your choice, and some white rice, and you have a dish everyone in the family will enjoy.

 

         – Bonus: Resistant Starch in Fried Rice –

 

A bonus of using re-heated white rice in this Paleo Chicken Fried Rice dish is the intake of resistant starch formed when the original boiled rice cools, and then, for the most part, remains intact, as it is re-heated for the stir-fry. Resistant starches (RS) pass through our small intestine undigested and are thus available to feed the beneficial bacteria (microbiota, or gut flora) that are found in our large intestine. This can mean powerful health benefits for us as we eat foods that maintain these helpful, microbiota living in our colon. These important bacteria help us to synthesize our vitamins and strengthen our immune system. Meaning, the healthier our microbiota, the healthier the rest of our body stays. Keeping our microbiota in good shape by eating plenty of fermented paleo foods (pickles, fermented vegetables, kombucha, water kefir) and foods containing RS, is key to keeping our whole body healthy.

 

Depending on how food is prepared, the levels of RS in them fluctuate. With white rice and white potatoes, the amount of RS increases dramatically when these two foods are cooked via boiling, then allowed to cool down. Eaten cold, they have some of the highest RS levels of any foods. Even if they are reheated after cooling, they maintain much of their heightened levels of RS, more so than if they were simply eaten hot, immediately after cooking. Therefore, this Paleo Chicken Fried Rice recipe is an ideal way to get a large serving of resistant starch in one meal.

 


 Paleo Chicken Fried Rice

  • Prep time:  10 minutes
  • Cook time:  20 minutes
  • Servings:  6

 

  • 4 cups cooked white rice (preferably cooked in resistant starch fashion, I use organic Basmati)
  • 2 TBS. extra virgin olive oil
  • 1/2 tsp. salt
  • 1/2 tsp. ground black pepper
  • 4 skinless chicken thighs or breasts, cut into chunks
  • 2 TBS. sesame seed oil
  • 2 cups fresh or frozen petite broccoli florets, cut into small pieces
  • 1 1/2 cups grated carrots
  • 3/4 cup yellow onion, finely chopped
  • 3/4 cup scallions, finely chopped
  • 2-3 large cloves garlic, minced
  • 2 TBS. rice wine vinegar
  • 1 TBS. coconut aminos or gluten-free soy sauce
  • 4 large eggs
  • 4 cups cooked and cooled, leftover Basmati white rice
  • extra coconut aminos or gluten-free soy sauce, served on the side at the table

 


1) Prepare the white rice by boiling as the package directs. (Parboiled and Basmati have the highest amounts of resistant starch of all the rice types.)  Set 4 cups aside once it is cooked. Preferably, use 4 cups of cold rice, leftover from cooking the day before, to gain the resistant starch benefits.

2) In a wok, or large non-stick frying pan, lightly brown the chicken pieces in the olive oil, sprinkle with salt and pepper. When cooked, remove the chicken and set side.

3) In the same pan, saute the broccoli florets, carrots, and yellow onion in the sesame oil, until they are semi-soft. Add the scallions, garlic, and rice vinegar, and saute for another few minutes.

4) Crack the eggs into the pan with the vegetable mixture. Stir the eggs continuously as they scramble, to mix them into the veggies as they cook.

5) When the eggs are cooked, stir in the 4 cups of cooked rice and toss until warmed. Now add the cooked chicken pieces back into the mix until everything is warm.

 

Serve with the coconut amino acids on the side, just as you would soy sauce. This gives everyone eating your Paleo Chicken Fried Rice the chance to flavor it just as they like.

 

paleo_chicken_fried_rice

 

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2 Comments

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  1. Megan s

    It was awesome!!!
    My whole family loved it!

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