Easy Gluten-Free Fried Rice with Chicken
Danielle Gaffen, MS, RDN, LD
- Last Updated
If you’re looking for an IBD-friendly, gluten-free dish that’s nutritious, delicious, and easy-to-make, this gluten-free fried rice dish is it!
Nutrition in Fried Rice
This simple recipe is friendly to many dietary restrictions. It is:
- gluten-free
- dairy-free
- nightshade-free
- nut-free
- oil-free
- soy-free
- low-oxalate
Plus, it also fits the Mediterranean Diet. That’s why this recipe can be IBD-friendly during a flare.
Common Deficiencies in Crohn’s and Colitis
Here are some of the key nutrients that people with an inflammatory bowel disease may experience, and how much this recipe provides per serving to help prevent these deficiencies:
- Protein: over 30g per serving
- Fiber: 3g
- Iron: 2 milligrams (mg), which is 14% of daily recommended iron
- Vitamin B12: 0.8 micrograms (μg), which is 33% of the recommended daily vitamin B12 intake
- Vitamin D: 58 IU, or 10% of the daily recommended vitamin D intake
- Folate: 64 micrograms (μg), or 16% of the daily folate recommendation
- Potassium: 654 milligrams (mg) of potassium, or 14% of daily potassium recommendation
- Magnesium: 56 milligrams (mg), or 13% of the daily magnesium recommendation
High Protein Gluten-Free Fried Rice
This recipe is high in protein, which has many benefits for overall health and IBD management:
- it helps repair and build your body’s tissues, allows metabolic reactions to take place and coordinates bodily functions.
- it keeps the immune system strong, transports and stores nutrients, and can act as an energy source, if needed.
- it can help keep us full, as it takes longer for our bodies to digest.
In IBD during inflammation and even after an acute flare, protein needs may be increased by 50 percent! Needs are also increased if you’re taking corticosteroids like prednisone.
What Makes this Fried Rice with Chicken Recipe Gluten-Free?
Aside from wheat, barley, and rye, gluten is found in many food products including flours, bread products, soy sauce, pasta, breakfast cereals, and more.
Rice, the grain used in this recipe, is an example of one of the many grains and plant foods that a person with gluten-sensitivity can safely eat.
How to Make Gluten-Free Fried Rice with Chicken
The first step of making this gluten-free fried rice dish is to prepare your steamed rice. To save time and energy, I purchase frozen, steamable bags of white jasmine rice from many grocery stores, such as:
- Trader Joe’s Organic Jasmine Frozen Rice
- Organics Thai Jasmine Rice
- Grain Trust Steamed Jasmine Rice
- Wegman’s Organic Steamables Jasmine Rice
After heating a non-stick pan over medium heat, add the eggs to the pan and move them around with a spatula continuously until fluffy, about two minutes. Transfer to a bowl and set aside.
In the same pan, heat the water over medium to medium-high heat. Add the mushrooms, snap peas, chicken and half the salt, scraping up any bits at the bottom of the pan. Cook for about five minutes, or until the water has absorbed and the veggies are cooked.
Stir in the scrambled eggs, cooked rice, and chives, breaking up any large chunks. Season with the remaining salt to taste. Divide into bowls and garnish with additional chives (optional). Enjoy!
Easy Gluten-Free Fried Rice with Chicken
Equipment
- 1 non-stick pan
Ingredients
- 2/3 cup Jasmine Rice uncooked
- 4 large Eggs whisked
- 1/4 cup Water
- 6 Cremini Mushrooms sliced
- 2 cups Snap Peas chopped
- 8 ounces Cooked Chicken Breast chopped
- 1/2 tsp Sea Salt divided
- 1/4 cup Chives plus more for garnish
Instructions
- Cook the rice according to the directions on the package.
- Heat a non-stick pan over medium heat. Add the eggs to the pan and move them around with a spatula continuously until fluffy, about two minutes. Transfer to a bowl.
- In the same pan, heat the water over medium to medium-high heat. Add the mushrooms, snap peas, chicken and half the salt, scraping up any bits at the bottom of the pan. Cook for about five minutes, or until the water has absorbed and the mushrooms are soft, and the snap peas are tender crisp.
- Stir in the scrambled eggs, cooked rice, and chives, breaking up any large chunks. Season with the remaining salt to taste. Divide into bowls and garnish with additional chives(optional). Enjoy!
Notes
Leftovers
Refrigerate in an airtight container for up to three days.Serving Size
One serving equals approximately 1 3/4 cups.More Flavor
Add tamari or coconut aminos and adjust the salt as needed. Add grated ginger, garlic, or black pepper. Cook with your choice of oil instead of water.Make it Vegan
Use marinated tempeh or more veggies instead of chicken. Use scrambled tofu instead of eggs or omit the eggs completely.Save Time
Use any leftover rice, meat, or vegetables in this recipe.Nutrition
More Gluten-Free Recipes
Looking for more gluten-free Crohn’s disease- and ulcerative colitis-friendly recipes? Try these delicious options:
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