We’re excited to bring you this recipe from Chef Greg Johnson, founder of the website Chef and Father, where he just launched his 1-Week Real Food Challenge to help families get healthy meals on the table, on a budget (Healthy Chicken Fried Rice is day 3 of the full-week meal plan; approximate cost of the meal = $12-14).

Healthy Chicken Fried Rice

Healthy Chicken Fried Rice

Prep Time: 20 minutes   |   Yield: 3-4 servings


  • 3 tablespoons olive oil
  • 1 cup cooked chicken
  • 1/2 cup shredded carrot (shred on a cheese grater)
  • 1/2 cup shredded zucchini (shred on a cheese grater)
  • 1/2 cup snap peas, sliced thin
  • 2 baby bok choy, chopped
  • 1 egg
  • 2 cups cooked rice (basmati or long grain, brown or white)
  • 1/4 cup soy sauce
  • 1 tablespoon sweet chili sauce
  • 1/2 cup cashews or peanuts
  • 1/4 cup seeds (sesame, sunflower, chia, flax)



  1. **The night before or earlier in the day bring 6 cups of water to a boil. Add 1 cup of basmati or long grain rice and gently boil until cooked through. Time depends on rice so just taste one to see if done. Strain rice in a fine colander and rinse with cold water. Store in refrigerator until needed.
  2. In a large saute pan off the heat, coat the bottom with the oil.
  3. Add chicken, carrot, zucchini, snap peas and bok choy.
  4. Put on a medium-high heat and stir-fry until soft, about 5 minutes.
  5. Make a well in the center and crack egg into it, stir to cook.
  6. Add rice and stir to coat veggies.
  7. Add soy sauce and chili sauce and stir to coat.
  8. Add nuts and seeds and stir.
  9. Taste and adjust seasoning by adding more soy or chili sauce to taste. Serve in bowls.
  10. Fry another egg and serve on top if desired (over-easy is best).