Gluten-Free Chicken Fried Rice
Gluten-Free Chicken Fried Rice: The Ultimate Guide for the Whole Health Flexi-Plan Diet
Embrace a healthier lifestyle with our Gluten-Free Chicken Fried Rice, an exquisite dish that fits seamlessly into the Whole Health Flexi-Plan Diet. This article delves into the myriad health benefits of each ingredient, backed by top nutritionist knowledge, and explains why this meal is an excellent choice for diverse dietary plans.
The Whole Health Flexi-Plan Diet: A Quick Overview
The Whole Health Flexi-Plan Diet emphasizes balance, variety, and nutrition, aiming to provide comprehensive health benefits through whole foods. This plan is flexible, allowing for customization based on individual health goals and dietary preferences, making it ideal for maintaining optimal health.
Gluten-Free Diet: The Basics
A gluten-free diet excludes the protein gluten, found in grains like wheat, barley, and rye. This diet is crucial for individuals with celiac disease, gluten sensitivity, or those seeking to reduce inflammation and improve gut health .[1]
Health Benefits of Chicken in the Recipe
Chicken is a lean source of protein, essential for muscle growth and repair. It's also rich in vitamins and minerals such as B6, B12, niacin, and phosphorus, which are vital for energy production, red blood cell formation, and maintaining healthy bones.
Nutritional Advantages of Brown Rice
Brown rice is a whole grain that retains its nutrient-dense bran and germ layers. It provides fiber, magnesium, and antioxidants, promoting heart health, aiding digestion, and helping regulate blood sugar levels.
Avocado Oil: A Healthy Fat Source
Avocado oil is rich in monounsaturated fats, which are beneficial for heart health. It also contains lutein, an antioxidant that supports eye health, and vitamin E, which protects cells from damage.
Carrots: The Vitamin A Champion
Carrots are an excellent source of beta-carotene, which the body converts into vitamin A. This vitamin is crucial for maintaining healthy vision, skin, and immune function. [2]
Green Peas: Protein and Fiber Rich
Green peas are packed with plant-based protein and fiber. They support digestive health, help control blood sugar levels, and provide vitamins A, K, and C, along with several B vitamins.
Garlic: Nature's Antibiotic
Garlic is renowned for its medicinal properties. It contains allicin, which has antibacterial, antiviral, and antifungal effects. Garlic also supports cardiovascular health by reducing blood pressure and cholesterol levels. [3]
Ginger: A Digestive Aid
Ginger is well-known for its anti-inflammatory and antioxidant properties. It aids digestion, reduces nausea, and can help relieve pain from osteoarthritis and menstrual discomfort.
Eggs: Nutrient-Dense Protein
Eggs are a great source of high-quality protein and contain essential vitamins and minerals such as B12, riboflavin, and selenium. They also provide choline, important for brain health and function.
Green Onions: A Flavorful Health Booster
Green onions, or scallions, are rich in vitamins K and C, which are essential for blood clotting and immune support. They also offer a mild flavor that enhances the dish without overpowering it.
Sesame Oil: Aromatic and Nutritious
Toasted sesame oil adds a distinct flavor and is rich in healthy fats, antioxidants, and anti-inflammatory compounds. It supports heart health and helps in reducing oxidative stress.
Who Can Enjoy Gluten-Free Chicken Fried Rice?
This dish is versatile and suitable for a variety of diet plans, including:
- Gluten-Free Diet: Safe and delicious for those with celiac disease or gluten sensitivity.
- Whole Health Flexi-Plan: Aligns with the diet's emphasis on balanced, nutrient-rich foods.
- Low-Carb Diet: Adjust the rice portion to fit lower carb requirements.
- High-Protein Diet: Excellent source of lean protein, supporting muscle maintenance and growth.
- Anti-Inflammatory Diet: Ingredients like garlic, ginger, and shiitake mushrooms help reduce inflammation.
- Heart-Healthy Diet: Rich in healthy fats from avocado and sesame oils, and high in fiber.
Summary
Our Gluten-Free Chicken Fried Rice is not just a flavorful meal; it’s a nutritional powerhouse that aligns with the Whole Health Flexi-Plan Diet. By understanding the health benefits of each ingredient, you can appreciate how this dish supports overall wellness. Incorporate this recipe into your diet and enjoy the myriad health benefits it offers.
Kitchen Tools We Love:
Indulge in a healthier, gluten-free version of classic Chicken Fried Rice, tailored for those following the Whole Health Flexi-Plan diet. This dish is packed with nutritious ingredients and flavors that satisfy without compromising on dietary needs. Perfect for a quick weeknight dinner, this recipe ensures a balanced meal that supports overall wellness.
- 1/3 cup gluten-free tamari or coconut aminos
- 2 tbsp apple cider vinegar
- 1/4 tsp crushed red pepper flakes
- 1 lb boneless, skinless chicken thighs (cut into bite-size pieces)
- 1/2 tsp kosher salt
- 1/4 tsp freshly ground black pepper
- 2 tbsp avocado oil (divided)
- 1 small onion (diced)
- 2 medium carrots (diced)
- 3 garliccloves (minced)
- 1 tbsp freshly grated ginger
- 1/2 cup frozen green peas
- 1 tbsp toasted sesame oil
- 4 cups leftover brown rice, cooled
- 3 large eggs (beaten)
- 2 green onions (thinly sliced)
- 2 tsp toasted sesame seeds (optional)
- In a small bowl, whisk together the gluten-free tamari or coconut aminos, apple cider vinegar, and crushed red pepper flakes. Set aside.
- Season the chicken with salt and pepper.
- Heat 1 tablespoon of avocado oil in a large cast iron skillet over medium-high heat.
- Add the chicken to the skillet in a single layer. Cook until golden brown, about 7-8 minutes. Remove and set aside.
- In the same skillet, add the remaining 1 tablespoon of avocado oil.
- Add the onion, shiitake mushrooms, and carrots. Cook, stirring occasionally, until tender, about 3-4 minutes.
- Stir in the garlic and ginger until fragrant, about 1 minute.
- Add the frozen green peas and cook until heated through, about 1-2 minutes. Remove the vegetables and set aside.
- Heat the sesame oil in the skillet over medium-high heat.
- Spread the rice in an even layer and cook, without stirring, for 2 minutes. Flip and spread in an even layer again, cooking for an additional 2 minutes.
- Push the rice to one side of the skillet. Add the beaten eggs to the other side and cook, stirring often, until thickened and no visible liquid egg remains, about 2-3 minutes.
- Stir in the chicken, vegetables, and the prepared sauce until well combined. Cook, stirring constantly, until the flavors have blended, about 3-5 minutes.
- Serve immediately, garnished with green onions and sesame seeds if desired.
Servings 4
- Amount Per Serving
- Calories 420kcal
- % Daily Value *
- Total Fat 15g24%
- Saturated Fat 3g15%
- Cholesterol 185mg62%
- Sodium 1020mg43%
- Total Carbohydrate 45g15%
- Dietary Fiber 4g16%
- Sugars 3g
- Protein 28g57%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.