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Protein-Packed Chicken Fried Rice

Protein-Packed Chicken Fried Rice for a Quick Healthy Dinner

Enjoy this Protein-Packed Chicken Fried Rice, a nutritious and customizable dinner option ready in just 30 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Asian
Calories: 400
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stir-Fry
  • 1 tablespoon Vegetable Oil Can be substituted with canola or sunflower oil.
  • 1 pound Boneless, Skinless Chicken Breasts Cut into 1-inch pieces.
  • to taste Salt
  • to taste Pepper
  • 3 cups Cooked Brown Rice Ensure it’s chilled.
  • 2 Eggs Beaten large eggs.
For the Vegetables
  • 1 cup Frozen Peas and Carrots Can substitute with other frozen mixed veggies.
  • 2 cloves Garlic Minced.
  • 1 medium White Onion Diced.
For Flavoring
  • 3 tablespoons Low-Sodium Soy Sauce Tamari can be used for gluten-free.
  • 2 tablespoons Oyster Sauce Mix soy sauce with a touch of sugar if unavailable.
  • 1 teaspoon Sesame Oil Drizzle at the end.
For Garnishing
  • 2 tablespoons Green Onions Chopped.
  • 1 tablespoon Sesame Seeds Optional.

Equipment

  • large skillet or wok

Method
 

Step-by-Step Instructions
  1. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat until it shimmers.
  2. Season the diced chicken breasts with salt and pepper, then add them to the hot skillet. Cook for 5-6 minutes until golden brown and cooked through, then remove from skillet.
  3. Add another tablespoon of oil if needed, then sauté the diced onion and minced garlic for 2-3 minutes until onion is translucent.
  4. Push the onion and garlic to one side, pour in beaten eggs and cook for 2 minutes until fully set, then stir into the mixture.
  5. Add chilled cooked brown rice, breaking up clumps, and stir-fry for 3 minutes until well combined and heated through.
  6. Mix in the frozen peas and carrots, cooked chicken, soy sauce, oyster sauce, and sesame oil. Cook for another 2-3 minutes.
  7. Remove from heat and fold in chopped green onions. Optionally sprinkle with sesame seeds.
  8. Serve warm on its own or with side dishes.

Nutrition

Serving: 1servingCalories: 400kcalCarbohydrates: 50gProtein: 30gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 200mgSodium: 600mgPotassium: 600mgFiber: 4gSugar: 3gVitamin A: 300IUVitamin C: 5mgCalcium: 20mgIron: 2mg

Notes

Use chilled rice to prevent clumping; this dish is customizable with various vegetables.

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