Chicken and Vegetable Fried Rice (Light Sauce Version)

Created on December 26th, 2025 at 08:12 am

A Balanced Fried Rice with Chicken

Chicken and vegetable fried rice with a light sauce is designed for those who enjoy the comfort of fried rice without heavy seasoning or excess oil. This recipe focuses on clean flavors, controlled sauce usage, and proper technique to keep the rice fluffy and the ingredients distinct. The result is a well-balanced dish where chicken, vegetables, and rice each remain clearly defined.

Unlike saucy fried rice variations, this version uses just enough soy sauce and sesame oil to enhance the natural flavors without masking them. The rice stays light, the vegetables remain crisp-tender, and the chicken stays juicy. This makes the dish suitable for weeknight dinners, lighter meals, or anyone who prefers a more restrained approach to fried rice.
This recipe is practical, flexible, and easy to repeat. It works well with common ingredients and delivers consistent results when the cooking order is followed carefully.

Why a Light Sauce Makes a Difference

A lighter sauce allows the rice to remain fluffy rather than coated or sticky. By using small amounts of soy sauce and sesame oil at the right moment, you season the dish evenly without creating excess moisture.
Drizzling the sauce around the edges of the pan lets it heat and caramelize slightly before being tossed with the rice. This technique adds depth while keeping the overall flavor clean and balanced.

Time Breakdown

Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes
Once cooking begins, the process moves quickly, so preparation is important.

Chicken Selection and Preparation

Boneless, skinless chicken breast is ideal for this light version because it cooks quickly and keeps the dish lean. Chicken thighs can be used if you prefer slightly more richness, but they will add more fat.
Cut the chicken into small, even pieces so it cooks evenly and mixes easily with the vegetables and rice. Light seasoning before cooking builds flavor without making the dish salty.

Vegetable Selection for Balance

This recipe works best with a mix of vegetables that provide color and texture without releasing too much moisture. Peas, carrots, corn, green beans, and bell peppers are all good options.
Frozen vegetables are convenient and consistent. If using frozen vegetables, thaw them and pat dry to reduce moisture. Fresh vegetables should be chopped into small, even pieces so they cook evenly.

Rice Preparation for Light Fried Rice

Cold, cooked rice is essential for fried rice, especially when using a light sauce. Fresh rice holds too much moisture and can clump together once seasoning is added. Long-grain white rice is the most reliable option.
Before cooking, break up the rice with a fork or clean hands so the grains are loose and ready to fry.

Ingredients

• 3 cups cooked long-grain white rice, cold
• 12 ounces boneless, skinless chicken breast, diced
• 2 tablespoons neutral oil, divided
• 3 cloves garlic, minced
• 1 1/2 cups mixed vegetables (peas, carrots, corn, green beans, or bell peppers)
• 2 green onions, thinly sliced
• 1 1/2 tablespoons soy sauce
• 1 teaspoon toasted sesame oil
• Salt, to taste
• Black pepper, to taste

Optional additions:

• A pinch of white pepper
• Extra green onions for garnish

Kitchen Tools

• Large skillet or wok
• Spatula or wooden spoon
• Knife and cutting board

A wide pan helps moisture evaporate quickly and keeps the rice from steaming.

Step-by-Step Instructions

Step 1: Prepare the Ingredients

Break up the cold rice so the grains are loose. Dice the chicken into small, even pieces and season lightly with salt and black pepper. Prepare the vegetables by chopping evenly or thawing and patting dry if frozen.

Step 2: Cook the Chicken

Heat 1 tablespoon of neutral oil in a large skillet over medium-high heat. Add the chicken in a single layer and cook for 4 to 5 minutes, stirring occasionally, until fully cooked and lightly golden. Remove the chicken from the skillet and set aside.

Step 3: Cook the Vegetables

Add the remaining oil to the skillet. Add the vegetables and cook for 3 to 4 minutes until just tender and any moisture has evaporated.

Step 4: Add the Garlic

Lower the heat slightly and add the minced garlic. Stir constantly for about 30 seconds until fragrant. Do not allow the garlic to brown.

Step 5: Fry the Rice

Add the rice to the skillet and spread it into an even layer. Let it sit undisturbed for 20 to 30 seconds to encourage light toasting. Toss gently and fry for 2 to 3 minutes until heated through.

Step 6: Season Lightly

Drizzle the soy sauce around the edges of the pan so it sizzles on contact. Toss gently to distribute evenly. Add the toasted sesame oil and a pinch of white pepper if using.

Step 7: Combine and Finish

Return the chicken to the skillet along with the green onions. Toss gently until everything is evenly combined and heated through. Taste and adjust seasoning if needed. Remove from heat and serve immediately.

Pro Tips for Light Sauce Fried Rice

Use cold rice to keep the texture light. Add sauce gradually and stop once the rice is evenly seasoned. Keep heat at medium-high so ingredients fry rather than steam. Stir gently to maintain separate grains. Avoid overcrowding the pan.

Serving Suggestions

Chicken and vegetable fried rice with light sauce works well as a complete meal or as a lighter option alongside soups or salads. It pairs nicely with steamed vegetables or simple cucumber salads. Extra green onions add freshness just before serving.

Storage and Reheating

Store leftovers in an airtight container in the refrigerator for up to three days. Reheat in a skillet over medium heat with a small splash of water or oil, stirring gently until heated through. Reheating in a pan helps preserve texture.

Nutrition Information (Per Serving)

Nutrient	Amount
Calories	400
Carbohydrates	45 g
Protein	27 g
Fat	12 g
Saturated Fat	2 g
Sodium	560 mg
Fiber	3 g
Sugar	3 g

Disclaimer: Nutrition facts are estimated using online tools and may vary based on your ingredients and preparation. Please consult a nutritionist for precise dietary advice.