Heart-Healthy Fried Rice with Chicken and Vegetables
Elevate your mealtime with this vibrant and nutritious Heart-Healthy Fried Rice with Chicken and Vegetables recipe—a wholesome twist on a classic favorite! Packed with fiber-rich brown rice, lean protein from tender chicken breast, and an array of colorful vegetables like broccoli, carrots, and red bell peppers, this dish is a nutrient powerhouse. A light seasoning of low-sodium soy sauce, fragrant garlic, and ginger ensures bold flavor without excess sodium, while olive oil and a touch of sesame oil keep it heart-friendly. Perfectly cooked scrambled eggs and a touch of black pepper complete this balanced meal, ready in just 40 minutes. Serve up this guilt-free fried rice for a quick, satisfying dinner that’s as delicious as it is healthy! Keywords: heart-healthy fried rice, chicken fried rice, vegetable fried rice, healthy dinner ideas.
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Recipe Information
Ingredients
- 2 cups Brown rice
- 1 pound Boneless, skinless chicken breast
- 2 tablespoons Olive oil
- 3 tablespoons Low-sodium soy sauce
- 3 cloves Garlic
- 1 teaspoon Ginger
- 1 Red bell pepper
- 1 cup Broccoli florets
- 2 medium Carrots
- 3 stalks Green onions
- 2 Eggs
- 1 cup Frozen peas
- 1 teaspoon Sesame oil
- 0.25 teaspoon Black pepper
Instructions
Cook the brown rice according to package instructions and set aside to cool.
Dice the chicken breast into small, bite-sized pieces.
Mince the garlic and finely grate the ginger. Dice the red bell pepper, thinly slice the carrots, and chop the green onions. Set aside.
In a large non-stick pan or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the chicken pieces and cook for 5-7 minutes, stirring occasionally until they are cooked through and lightly browned. Remove from the pan and set aside.
In the same pan, add the remaining 1 tablespoon of olive oil. Add the garlic and ginger, sauté for 30 seconds until fragrant.
Add the red bell pepper, broccoli florets, and sliced carrots to the pan. Stir-fry for about 3-4 minutes until the vegetables start to soften.
Push the vegetables to the side of the pan, crack the eggs into the pan, and scramble them by stirring quickly until they are fully cooked.
Return the cooked chicken to the pan along with the peas. Add the cooled brown rice and stir everything together.
Pour in the low-sodium soy sauce and sesame oil. Stir well to combine all ingredients, ensuring the rice is evenly coated with the sauce.
Sprinkle with black pepper and chopped green onions before serving. Enjoy your heart-healthy meal!
Nutrition Facts
Calories |
2015 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.9 g | 93% | |
| Saturated Fat | 15.1 g | 76% | |
| Polyunsaturated Fat | 8.6 g | ||
| Cholesterol | 758 mg | 253% | |
| Sodium | 2137 mg | 93% | |
| Total Carbohydrate | 149.3 g | 54% | |
| Dietary Fiber | 25.3 g | 90% | |
| Total Sugars | 23.7 g | ||
| Protein | 185.4 g | 371% | |
| Vitamin D | 2.6 mcg | 13% | |
| Calcium | 331 mg | 25% | |
| Iron | 14.1 mg | 78% | |
| Potassium | 2711 mg | 58% | |
*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.
