KFC Rice Box

  • 5MINS
  • 25MINS
  • 494KCAL

The temptation of the takeaway will be kept well under control with this low calorie and low Points, slimming-friendly KFC Rice Box!

Easy Peasy KFC Rice Box pinchofnom.com
4

NutritionPer Serving

  • Calories494
  • Carbs25g
  • Protein49g
  • Fat15g
  • Saturates4g
  • Sugars2g

For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!

Our KFC Rice Box recipe is a slimming friendly version of the popular takeaway dish and is great if you’re counting calories or following a plan like Weight Watchers.

This KFC Rice Box is really versatile and is a fantastic way to use up any leftover veg that you have laying around. Just chop it up really finely and then cook it in with your chosen rice – it’s a great way of adding extra nutrients without adding loads of additional calories!

We’ve used our Savoury Rice recipe in this KFC Rice Box but you could use our Nando’s Spicy Rice instead if you prefer. We’ve also chosen panko breadcrumbs as they’re really crisp but still super light on calories and Points!

What diets is this KFC Rice Box suitable for?

This KFC Rice Box recipe is suitable for dairy free diets.

It can be made gluten free as long as you swap out the following ingredients for gluten free versions;

  • Vegetable stock cube
  • Panko breadcrumbs
  • Onion and garlic granules (these should be gluten free, but please double check as brands may vary)

Please make sure to double, and triple check all of your ingredients if you’re cooking for people with allergies.

How Weight Watchers friendly is this KFC Rice Box recipe?

  • You need to count 8 Points per portion of this KFC Rice Box recipe if you’re on WW Green.
  • You need to count 5 Points per portion of this KFC Rice Box recipe if you’re on WW Blue.
  • You need to count 5 Points per portion of this KFC Rice Box recipe if you’re on WW Purple.

Do you need any special ingredients to make KFC Rice Box?

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This KFC Rice Box is really easy to make, with no fancy kitchen gadgets needed! You will, however, need a few basics such as a decent baking tray like this one from Amazon.

You can pick some Panko breadcrumbs up at most supermarkets (normally in the Asian food aisle) or you can also get some on Amazon.

How many calories are in this KFC Rice Box?

There are 494 calories per portion in this KFC Rice Box, which means it falls into our Weekly Indulgence category.

You could easily cut the portion size in half, and serve it with an accompaniment such as a salad to cut the amount of calories down!

This KFC Rice Box is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

Step 1

Preheat the oven to 180°C. Line a baking tray with parchment paper.

Step 2

Place the breadcrumbs, herbs and spices into a shallow bowl, crumble in the stock cube, and season well with salt and pepper. Mix to combine fully. Whisk the egg in a separate bowl.

Step 3

Dip the each chicken breast into the egg, then the breadcrumb mix. Then pop it back into the egg, and again into the breadcrumbs. This gives a super crispy coating!

Step 4

Place the chicken on a baking tray, spray with low calorie cooking spray and cook in the oven for 25 minutes.

Step 5

Meanwhile, prepare you rice as per the instructions in our Savoury Rice recipe.

Step 6

Once the chicken and rice are cooked, serve with some fresh salad!

What could I serve with this KFC Rice Box?

This KFC Rice Box is a meal in itself, but also works really well with the following accompaniments:

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How do you know when KFC Rice Box is cooked?

You should cook the chicken in this recipe for around 25 minutes or until the coating is crispy and golden.

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.

How long can you keep KFC Rice Box in the fridge?

Once you’ve put it out, ideally you should eat it within an hour.

If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of KFC Rice Box in the fridge for a day.

As we all know you can get food poisoning from eating reheated rice, but, it’s not actually the reheating that can cause issues, it is, in fact, the way that the rice has been stored beforehand where the problem begins.

Rice can contain spores that are resistant to heat and can survive the cooking process.
If cooked rice is left standing at room temperature these spores can grow into bacteria. At this point, the bacteria can be destroyed by reheating the rice thoroughly.

You should remember to do the following if you’re going to keep leftover rice:

  • Cool the rice as quickly as possible (ideally within one hour) then put it in the fridge immediately. You can split larger portions up into smaller batches to cool quicker.
  • Reheat and use any leftover rice (stored in the fridge) within one day.
  • When you reheat any rice, always check it is steaming hot all the way through.
  • Don’t reheat cooked rice more than once.

Can I freeze KFC Rice Box?

Yes you can! The chicken and rice in this recipe can be frozen, but please remember to do the following;

  • Freeze it as soon as it is cold enough.
  • Use a container or bag that is suitable for freezing.

Don’t forget to add a label with what it is, and on what date you put it in the freezer!

As when keeping rice in the fridge, make sure to do the following if you plan to freeze it:

  • Cool the rice as quickly as possible (ideally within one hour) then freeze it immediately. You can split larger portions up into smaller batches to cool quicker.
  • Freeze as soon as the rice is cold.
  • When you reheat any rice, always check it is steaming hot all the way through.
  • Don’t reheat cooked rice more than once.

How do I reheat KFC Rice Box?

From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.

From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.

For more information about reheating rice please take a look at the NHS website.

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KFC Rice Box

The temptation of the takeaway will be kept well under control with this low calorie and low Points, slimming-friendly KFC Rice Box!
  • Prep Time
    5 MINS
  • Cook Time
    25 MINS
  • KCals 494
  • Carbs 25G
WW Points
  • 8 Green
  • 5 Blue
  • 5 Purple

Ingredients

  • 125 g savoury rice see our recipe!
  • 2 chicken breasts
  • 1 egg
  • 1 tsp garlic granules
  • 1 tsp onion granules
  • ½ tsp salt
  • 1 tsp paprika
  • 1 tsp chilli powder
  • ½ tsp dried thyme
  • ½ tsp dried oregano
  • 1 vegetable stock cube
  • 27 g panko bread crumbs
  • salad e.g. Lettuce, cucumber, tomatoes
  • low calorie cooking spray

We use a fan assisted oven for all of our recipes. Click here for our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

Instructions

  1. Preheat the oven to 180°C. Line a baking tray with parchment paper.
  2. Place the breadcrumbs, herbs and spices into a shallow bowl, crumble in the stock cube, and season well with salt and pepper. Mix to combine fully. Whisk the egg in a separate bowl.
  3. Dip the each chicken breast into the egg, then the breadcrumb mix. Then pop it back into the egg, and again into the breadcrumbs. This gives a super crispy coating!
  4. Place the chicken on a baking tray, spray with low calorie cooking spray and cook in the oven for 25 minutes.
  5. Meanwhile, prepare you rice as per the instructions in our Savoury Rice recipe.
  6. Once the chicken and rice are cooked, serve with some fresh salad!

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10 comments

See what others have to say

Katie PriceTuesday 27th August 2019

For anyone interested. My hubby has an egg allergy and I made this using 1 eggs equivalent of Orgran. You can find it at Holland and barret and some leading supermarkets. Turned out wonderful. I also substituted plain breadcrumbs for panko crumbs as I couldn’t find them and they are the same syn wise as panko. Usually with chicken coated recipes there’s not enough coating to cover 2 breasts well but there was a ton still in the tub which I sprinkled over the tops once I’d coated 2 large chicken breasts and popped them in the oven. Delicious!! Thank you guys for you time and effort to brjnng us slimmers these healthy recipes for free!

Reply

VickyThursday 18th July 2019

Would you be able to eat cold the next day? Would it still taste as good as it sounds?

Reply

    Emma TWednesday 25th September 2019

    Hi Vicky,

    I’d recommend reheating the chicken in the oven to make sure it stays crisp ????

    Reply

Claire gardnerTuesday 12th March 2019

We have this for the first time tonight. Absolutely delicious. This may become a weekly favourite. Thank you for the recipe.

Reply

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