Chicken Fried Rice Low Gi
Elevate your weeknight dinner game with this delicious and nutritious Chicken Fried Rice Low GI recipe, thoughtfully crafted for those seeking wholesome, balanced meals. Featuring fiber-rich brown rice as the base, this dish is packed with lean protein from tender chicken breast and vibrant, nutrient-dense vegetables like carrots, broccoli, and green beans. Lightly flavored with low-sodium soy sauce and sesame oil, it delivers a perfect balance of umami and satisfying texture. Ideal for meal prep, this low glycemic index recipe supports sustained energy throughout the day, making it a health-conscious choice for the whole family. Ready in just 35 minutes, this quick and easy stir-fry is the ultimate hassle-free dinner that doesn’t compromise on flavor or nutrition.
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Recipe Information
Ingredients
- 2 cups Brown rice (cooked and chilled)
- 1 cup Chicken breast (skinless, diced)
- 2 large Eggs
- 1 medium Carrot (diced)
- 1 cup Broccoli (chopped into small florets)
- 1 cup Green beans (sliced)
- 2 cloves Garlic (minced)
- 2 tablespoons Low-sodium soy sauce
- 1 tablespoon Sesame oil
- 1 tablespoon Olive oil
- 2 stalks Spring onions (sliced)
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Salt (optional)
Instructions
Cook the brown rice in advance according to the package instructions. Once cooked, let it cool completely and refrigerate for at least 2 hours or overnight for best results.
Heat the olive oil in a large non-stick skillet or wok over medium heat.
Add the diced chicken breast to the skillet and sauté until cooked through and lightly browned, about 5-7 minutes. Remove the chicken from the skillet and set aside.
In the same skillet, add the minced garlic and sauté for 1 minute until fragrant.
Add the diced carrot, broccoli florets, and sliced green beans to the skillet. Stir-fry the vegetables for 5-7 minutes, or until they are tender-crisp.
Push the vegetables to one side of the skillet and pour the lightly beaten eggs into the cleared space. Scramble the eggs until cooked through, then mix them into the vegetables.
Return the cooked chicken to the skillet and stir everything together.
Increase the heat to medium-high and add the chilled brown rice to the skillet. Break up any clumps of rice with a wooden spoon or spatula.
Drizzle the sesame oil and low-sodium soy sauce evenly over the rice mixture. Season with black pepper and salt (if desired). Stir-fry everything for 3-5 minutes, ensuring the rice is heated through and well combined with the other ingredients.
Sprinkle the sliced spring onions over the fried rice and give it a final toss.
Remove the skillet from heat and serve the chicken fried rice warm. Enjoy!
Nutrition Facts
Calories |
345 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.5 g | 16% | |
| Saturated Fat | 2.7 g | 13% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 144 mg | 48% | |
| Sodium | 532 mg | 23% | |
| Total Carbohydrate | 31.4 g | 11% | |
| Dietary Fiber | 4.4 g | 16% | |
| Total Sugars | 3.3 g | ||
| Protein | 26.7 g | 53% | |
| Vitamin D | 0.7 mcg | 4% | |
| Calcium | 75 mg | 6% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 506 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
