Shirataki chicken fried rice
Chicken, egg and vegetables stir-fried with konjac rice that is dried in the pan first so it fries instead of steaming.
- Hands-on
- 30 min
- Total time
38 min, show breakdown
- Prep 12 min
- Cook 20 min
- Clean up 6 min
- Pans
- 1
- Ingredients
- 10
- Cost/serving
- $5.77
Per serving
- Calories
- 422
- Protein
- 37 g
- Fiber
- 7.3 g
- Net carbs
- 6.9 g
- Fat
- 24 g
High in (% Daily Value per serving): Selenium 92%, Niacin (B3) 56%, Vitamin B12 54%, Vitamin K 50%, Vitamin C 48%, Vitamin B6 48%, Riboflavin (B2) 43%, Zinc 29%, Vitamin E 22%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already dairy-free, gluten-free, nut-free, soy-free.
Ingredients for 2
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
300 g chicken thighs, boneless skinless
Same amount as: 10½ oz, about 2½ thighs.
- 2 packs shirataki (konjac) rice, drained (400 g)
2 large eggs (100 g)
Same amount as: about 2 medium, about 2 jumbo.
- ½ medium red bell pepper (60 g)
- 3 medium green onions (45 g)
2 cloves garlic, smashed (6 g)
Same amount as: 2 tsp fresh minced garlic, 1 tsp jarred minced garlic, ¼ tsp garlic powder.
1 tsp fresh ginger, grated (2 g), fresh, grated
Same amount as: 5 mL, ⅛ tsp ground ginger.
2 tbsp coconut aminos (32 g)
Same amount as: 30 mL.
1 tsp toasted sesame oil (4.5 g)
Same amount as: 5 mL.
1½ tbsp vegetable oil (canola) (21 g)
Same amount as: 20 mL.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
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Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 2 servings. For 4, dry the konjac rice and cook the chicken in two rounds. A crowded pan steams everything.
Nutrition Facts
2 servings per recipe
Serving size 1 plate (486 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 422 | ||
| Total fat | 24 g | 30% | |
| Saturated fat | 4.2 g | 21% | |
| Cholesterol | 327 mg | 109% | |
| Sodium | 697 mg | 30% | |
| Total carbohydrate | 14 g | 5% | |
| Dietary fiber | 7.3 g | 26% | |
| Total sugars | 5.2 g | ||
| Net carbs† | 6.9 g | ||
| Protein | 37 g | 74% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 105 mg | 8% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 578 mg | 12% | |
| Vitamin A | 152 mcg | 17% | |
| Vitamin C | 44 mg | 48% | |
| Vitamin E | 3.3 mg | 22% | |
| Vitamin K | 60 mcg | 50% | |
| Thiamin (B1) | 0.19 mg | 16% | |
| Riboflavin (B2) | 0.56 mg | 43% | |
| Niacin (B3) | 8.9 mg | 56% | |
| Vitamin B6 | 0.81 mg | 48% | |
| Folate | 62 mcg | 16% | |
| Vitamin B12 | 1.3 mcg | 54% | |
| Magnesium | 54 mg | 13% | |
| Zinc | 3.2 mg | 29% | |
| Selenium | 50 mcg | 92% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Drain the konjac rice in a sieve and rinse under cold water for 1 minute. Shake off as much water as you can.
Done looks like: No fishy smell left when you sniff it. Put the rice in the dry pan on medium-high. Stir now and then for 6–8 minutes until it is dry. Move it to a bowl.
Done looks like: Grains separate and squeak against the spatula. No water left in the pan. Cut the chicken into 1.5 cm (⅝ in) pieces and season with salt and pepper. Dice the pepper. Slice the green onions. Mince the garlic.
Heat ½ tbsp oil in the pan on high. Scramble the eggs until just set, then move them to a plate.
Done looks like: Eggs firm with no runny parts. Add ½ tbsp oil. Spread the chicken in one layer and leave it 2 minutes, then stir-fry 3–4 minutes more. Add it to the eggs.
Done looks like: Browned in spots. Thermometer reads 74 °C / 165 °F in the largest piece. Add the rest of the oil, then the pepper, garlic and ginger. Stir-fry 1 minute. Add the rice and coconut aminos and toss 2 minutes.
Done looks like: Rice evenly brown from the aminos and sizzling, not wet. Add the chicken, eggs, green onion and sesame oil. Toss 1 minute and serve.
Equipment
Large frying pan or skillet, 30 cm (12 in) $25–60
What to look for
- Wide flat base so food cooks in one layer
- Stainless steel or cast iron for high heat
Skip: Woks on flat electric stoves; they do not heat evenly there.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
Instant-read digital thermometer $10–30
What to look for
- Reads in 5 seconds or less
- Thin probe tip
- Shows °C and °F
Skip: Dial thermometers that take 20+ seconds.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Rice wet, rubbery and smells of the sea | Not rinsed well, or not dried in the pan. | Rinse a full minute and dry-fry until it squeaks before adding anything else. |
| Chicken grey and sitting in liquid | Pan not hot enough, or too much chicken at once. | Use high heat and one layer. Cook in two rounds if needed. |
| Garlic burnt and bitter | Left too long on high heat. | Stir it for 1 minute only, then add the rice straight away. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 30 min, total 38 min. | 422 kcal 37 g protein 7.3 g fiber 6.9 g net carbs 24 g fat |
| Vegan | Firm tofu instead of chicken thighs, no eggs. Also vegetarian, egg-free. Hands-on 28 min, total 46 min. | 385 kcal 27 g protein 11 g fiber 7.3 g net carbs 26 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Cook chicken to 74 °C / 165 °F and eggs until firm.