Chicken Fried Rice

Food Insecurity: A Growing Concern

There is one constant when trying to create the perfect college meal: it needs to be cheap. Food insecurity, defined as “limited or uncertain availability of nutritionally adequate and safe food or limited or uncertain ability to acquire acceptable foods in socially acceptable ways” [1], is a growing concern for college students. In 2018, 15% of college students experienced food insecurity, with another 16% at risk [1].

The Popular Alternative

A package of Maruchan Ramen Noodles
A package of Maruchan Ramen Noodles [5]
One of the most popular foods for college students to keep meals cheap are ramen noodles. They are fairly priced at $0.35 for a package [2]. That equates to $0.12 an ounce. This provides a cheap meal if needed, but very high sodium if you refer to the nutritional facts. However, many recipes use the ramen packages as a cheap base for more complex recipes, which can be found in multitudes online [3].

Simple, Easy, and Delicious: Chicken Fried Rice

What this recipe provides is an alternative with a similarly cheap base: rice.

Plain Chicken Fried Rice [5]
Plain Chicken Fried Rice [5]
Rice comes in a bit more expensive on first buy from the same retailer at $3.39 for a bag but comes in at a better price per ounce at $0.11 [4]. This combined with a far healthier set of nutritional facts makes it an ideal base for our recipe of a simple fried rice, with chicken to add protein, and keeps the overall price down.

 

In this recipe we will keep prices low, while still trying to maintain that all items can be found easily in a college pantry if needed. We want to avoid creating anxiety about meals. Nobody should have to worry about what they’re going to eat. Combine that with a few simple but useful cooking steps used here and we can make sure that college students are eating not just to get full, but also getting decent nutritional value from the food they are eating.

 

Ingredients

  • 1 cup uncooked rice/3 cups cooked
  • 1-2 cans of pre cooked chicken
  • Soy Sauce, at least ¼ cup
  • Onion Powder
  • Water

Utensils Needed

  • Frying Pan or smaller pan with  less chicken and rice
  • Wooden Spoon or any mixing cooking instrument
  • Bowl
  • Spoon

Steps

  1. Cook your rice according to package instructions and set aside. You can cook your rice up to a day early. 24 hours is ideal as it lets the rice set, but you can also use it immediately if needed.
  2. Choose a pan that can accommodate the rice and chicken you’ll be frying. Make sure they fit.
  3. Preheat your pan to medium heat.
  4. Drain your can of chicken and add the chicken to the preheated pan.
  5. Immediately add half your soy sauce and stir the chicken. Remember, it is already cooked, we’re just adding to it.
  6. While stirring, add a sprinkle of onion powder and continue stirring.
  7. After about two minutes add your rice to the pan and continue stirring. Fold the rice and chicken together in the pan.
  8. Add the remainder of your soy sauce to the pan, you can add more if you like.
  9. When the rice is brown throughout, generally around 5-7 minutes, remove from heat.
  10. Add to bowl to serve and enjoy! This makes a lot depending on your pan, and can be enjoyed over several days.

 

video above shows folding technique for cooking starting at 4:43 [6]

 

Work Cited

[1] D. C. Payne-Sturges, A. Tjaden, K. M. Caldeira, K. B. Vincent, and A. M. Arria, “Student Hunger on Campus: Food Insecurity Among College Students and Implications for Academic Institutions,” *American Journal of Health Promotion*, vol. 32, no. 2, pp. 349-354, Mar. 2018.

 

[2] Target, “Maruchan Chicken Ramen Noodle Soup – 3oz,” Target, [Online]. Available: https://www.target.com/p/maruchan-chicken-ramen-noodle-soup-3oz/-/A-14767986. [Accessed: Oct. 25, 2024].

 

[3] S. Le, “Tiktok Ramen: Instant Noodles w/Egg, Butter, and Garlic,” i am a food blog, Apr. 30, 2024. [Online]. Available: https://iamafoodblog.com/tiktok-ramen/. [Accessed: Oct. 25, 2024].

 

[4] Target, “Jasmine Rice – 2lbs – Good & Gather™,” Target, [Online]. Available: https://www.target.com/p/jasmine-rice-2lbs-good-38-gather-8482/-/A-54604313. [Accessed: Oct. 25, 2024].

 

[5] D. Drummond, “10 Minute Fried Rice,” 101 Cooking For Two, 2024. [Online]. Available: https://www.101cookingfortwo.com/10-minute-fried-rice/. [Accessed: 03-Nov-2024].

 

[6] “How to Make Fried Rice,” YouTube, 2024. [Online]. Available: https://www.youtube.com/watch?v=bLDqaSQAcaQ. [Accessed: 03-Nov-2024].