Chicken Fried Rice Recipe – 3 Point Value
Chicken Fried Rice is so delish, no matter where you have it. But it’s usually pretty greasy and carbohydrate heavy, and could end up costing you a lot of Weight Watcher Points. But this super awesome, low calorie Chicken Fried Rice Recipe not only boasts just 3 Weight Watchers Points per serving, but it tastes DELICIOUS!! Better than some of the fast food fried rice I’ve had! Plus, it’s so fast and easy to make, so if you need a quick side dish recipe to have on the table in minutes, this dish will work great! You can make it as is, or toss in any leftover vegetables you have on hand and bulk it up without adding any extra Points. The next time you are preparing a Chinese food dinner designed with Weight Watchers Recipes in mind, this healthy fried rice recipe will make a perfect addition. It’s loaded with fiber and vitamins, so not only will it keep you from using up all your Points, it’s actually quite good for you too!
Weight Watchers Chicken Fried Rice Recipe
Ingredients:
- 2 sprays non-fat cooking spray
- 4 large egg whites
- 1/2 cup scallions, chopped, green and white parts
- 2 medium garlic cloves, minced
- 12 oz uncooked boneless, skinless chicken breast, cut into 1/2-inch cubes
- 1/2 cup carrots, diced
- 2 cups cooked brown rice, regular or instant, kept hot
- 1/2 cup frozen green peas, thawed
- 3 tbsp low-sodium soy sauce
Directions:
Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes; remove from pan and set aside.
Offheat, recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; sauté 2 minutes. Add chicken and carrots; saute until chicken is golden brown and cooked through, about 5 minutes.
Stir in reserved cooked egg whites, cooked brown rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Makes 6 servings.
Serving size is 1 cup
Each serving = 3 Weight Watchers Points
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January 15th, 2009 at 6:40 pm
Hi! I just discovered your site yesterday…thank you for the recipes! I made the chicken fried rice tonight, it’s so yummy!
January 17th, 2009 at 4:25 pm
what about this has points? the cooking spray? by my understanding, brown rice is zero points once a day, egg whites are core, veggies are free and so is chicken
January 18th, 2009 at 8:52 am
The Points may vary depending on which Weight Watchers Plan you follow. I follow the Flex Plan, so I base all my calculations on that. If you are following the Core Plan, you may have to re-work the Point Values for the ingredients that are not counted towards your Points. So based on the Core Plan, this is a great Core Plan Recipe because it basically has no Points to account for!!
As for the cooking spray, it can count as 0 Points as the amount of oil in the few sprays that are used is not enough to amount to the calories needed to count it as a Weight Watcher Point.
January 19th, 2009 at 6:10 am
sounds great, thanks!
February 10th, 2009 at 7:19 pm
I love your site, thank you so much. I tried this fried rice, it was so yummy. My husband and sons loved it too. Will make again soon. I am slightly confused about the other comments. Do the points values differ by “plans” I’m doing the momentum plan? What would the point value be? Thanks in advance.
February 10th, 2009 at 11:12 pm
I’m so glad to hear that you like the recipes! The comments that you see are related to the different types of plans that Weight Watchers offers. If you are following the Core Plan, then primarily, you don’t count Points…you just eat any amount you want of the Core Foods (in a nutshell). If you are following the Flex Plan, then you DO count Points, and the total Weight Watchers Points for a serving of this recipe (3 Points) is counted towards your Daily Points Range. With the Weight Watchers Momentum Plan, you will still count Points the same as the Flex Plan.
Hope that helps!
February 25th, 2009 at 10:50 am
Great site! I can’t wait to start trying the recipes!
March 30th, 2009 at 9:40 am
Wouldn’t the point value be different for the recipe if made with brown rice as opposed to white rice?
March 30th, 2009 at 2:22 pm
It might. But it depends on the Points value of the rice that you use. This recipe calls for brown rice. If you make it with white rice instead, you will have to recalculate the total Points value for the recipe by adding up all the nutritional stats.
August 30th, 2009 at 10:46 pm
This was so yum me and my 2 daughters had it it is delishous
September 15th, 2009 at 7:14 am
This was delicious! Thank you for sharing. My husband, five year old and two year old all really liked it too. A definite keeper.
January 7th, 2010 at 2:35 pm
I calculated everything out and got 4 points per serving. Just a heads up.
January 8th, 2010 at 8:47 am
Sometimes the Point Total may vary a bit depending on the brand of ingredients that you use. So it’s always a good idea to calculate your weight watchers points by the caloric info of the ingredients that you use. That way, you are guaranteed to get the correct info for any weight watchers recipe.
March 24th, 2010 at 5:51 pm
This recipe is great and can easily be vegetarian too, by either leaving out the chicken OR substituting faux chicken. Quorn makes GREAT faux chicken products, as well as other meat substitutes! Just a thought for those of you who want to be even healthier by cutting out meat! :-)
p.s. Morningstar Farms makes great faux meat products too!
August 18th, 2010 at 11:52 am
Hello, LaaLoosh! I can’t wait to try this recipe and many of the others you have posted. I just found your site today and am excited about the new recipe ideas! Your Breakfast Sandwich looks great too. I think you and I have the same food cravings! Take care and God bless you for all the work you have put into this site and how it is helping so many people.