Description
Healthy Fried Rice is a quick and nutritious dish that’s perfect for busy weeknights or meal prep. This delightful recipe combines lean chicken, vibrant vegetables, and wholesome brown rice, creating a satisfying meal that nourishes your body. With its umami flavor from sesame oil and low-sodium soy sauce, this fried rice will keep your taste buds happy while being easy to customize according to your dietary preferences. In under 30 minutes, you can whip up this colorful bowl of goodness, making it an ideal choice for those looking for healthy yet flavorful dining options.
Ingredients
- 2 tablespoons sesame oil
- 3 cloves garlic, minced
- 2 chicken breasts, diced
- 1 cup carrot, diced
- 1 cup broccoli florets
- 2 cups brown rice, cooked
- ½ cup frozen peas
- 3 tablespoons low sodium soy sauce
- Fresh parsley for garnish
Instructions
- Heat the sesame oil in a large skillet over medium heat. Add the minced garlic and cook for 1-2 minutes until softened.
- Add the diced chicken breast with salt and pepper; sauté for about 5 minutes until fully cooked.
- Stir in the diced carrots and broccoli florets; cook for another 3-4 minutes until tender but crisp.
- Mix in the cooked brown rice along with frozen peas and low sodium soy sauce; stir well and cook for an additional 2-3 minutes until heated through.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main
- Method: Frying
- Cuisine: Asian
Nutrition
- Serving Size: 1 cup (250g)
- Calories: 335
- Sugar: 3g
- Sodium: 550mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 43g
- Fiber: 5g
- Protein: 24g
- Cholesterol: 75mg
Keywords: Use cold, day-old rice for better texture. Customize with your favorite vegetables or proteins like tofu for a vegetarian option. Consider adding fresh herbs like cilantro or green onions before serving for extra flavor.