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Sheet-Pan Chicken Fried Rice

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By Betty Crocker Kitchens
Updated Jan 10, 2018
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Skip the skillet, and turn on the oven for this easy, sheet-pan spin on fried rice that only packs 380 calories per serving. It gets a flavor boost from teriyaki and chile garlic sauce and is topped with eggs, sesame seed and green onions.

Sheet-Pan Chicken Fried Rice

  • Prep Time 20 min
  • Total 60 min
  • Servings 6
  • Ingredients 13
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Ingredients

  • 1 package (20 oz) boneless skinless chicken thighs, cut into 1-inch pieces
  • 3 tablespoons thick teriyaki sauce
  • 2 1/2 teaspoons chili garlic sauce
  • 1 tablespoon chopped garlic
  • 2 cups matchstick carrots (from 10-oz package)
  • 6 green onions, thinly sliced, whites and greens separated (about 1/2 cup)
  • 2 packages (10 oz each) frozen cooked long-grain white rice, heated as directed on packages (about 4 cups cooked rice)
  • 1/2 cup Cascadian Farm™ organic frozen peas, thawed
  • 1/4 cup soy sauce
  • 1 tablespoon vegetable oil
  • 6 eggs
  • 2 teaspoons toasted sesame seed
  • Sriracha sauce, if desired

Instructions

  • Step 
    1
    Heat oven to 450°F. Generously spray 18x13-inch rimmed sheet pan with cooking spray. In medium bowl, toss chicken, teriyaki sauce, 1 1/2 teaspoons of the chili garlic sauce and the garlic.
  • Step 
    2
    Add chicken mixture to sheet pan, spreading evenly. Bake 7 to 9 minutes, stirring halfway through bake time, until chicken is no longer pink in center. Remove mixture from pan to small bowl; cover and keep warm. Spread carrots and whites of green onions evenly in pan; bake 6 to 8 minutes or until vegetables start to soften.
  • Step 
    3
    In medium bowl, mix rice, thawed peas, soy sauce, oil and remaining 1 teaspoon chili garlic sauce. Add rice mixture to vegetable mixture in pan; mix well, spreading evenly. Bake 8 to 10 minutes or until rice starts to brown; remove from oven, and stir in chicken.
  • Step 
    4
    Create 6 wells in rice mixture. Gently crack an egg into each well; bake 7 to 9 minutes or until egg yolk and whites are firm. Garnish with sesame seed and greens of green onion. Drizzle with Sriracha sauce.

Nutrition

380 Calories
13g Total Fat
30g Protein
34g Total Carbohydrate
5g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
380
Calories from Fat
120
Total Fat
13g
20%
Saturated Fat
3 1/2g
17%
Trans Fat
0g
Cholesterol
275mg
92%
Sodium
1490mg
62%
Potassium
500mg
14%
Total Carbohydrate
34g
11%
Dietary Fiber
2g
11%
Sugars
5g
Protein
30g
% Daily Value*:
Vitamin A
160%
160%
Vitamin C
4%
4%
Calcium
8%
8%
Iron
20%
20%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

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