Heart-Healthy Fried Rice with Vegetables and Meat
Elevate your weeknight dinner with this irresistibly flavorful and heart-healthy fried rice that doesn’t skimp on taste or nutrition! Packed with wholesome brown rice, vibrant vegetables like broccoli, bell peppers, and carrots, lean skinless chicken breast, and a touch of low-sodium soy sauce, this dish is perfect for those watching their heart health without giving up bold flavors. The combination of fresh ginger and garlic adds a fragrant zing, while the scrambled eggs and sesame seeds provide richness and texture. Quick to prepare in just under an hour, this easy one-pan recipe is ideal for busy families, offering a balanced meal brimming with protein, fiber, and essential nutrients. Garnished with fresh green onions for a finishing touch, it’s a lighter twist on classic fried rice that’s satisfying, nourishing, and utterly delicious! Perfect for keywords like "healthy fried rice," "vegetable-packed dinner," and "heart-healthy recipes," this dish delivers on flavor and wholesome goodness.
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Recipe Information
Ingredients
- 2 cups brown rice
- 4 cups water
- 1 pound skinless chicken breast
- 2 tablespoons olive oil
- 2 cloves garlic
- 1 small onion
- 1 medium carrot
- 1 medium red bell pepper
- 1 cup broccoli florets
- 3 tablespoons low-sodium soy sauce
- 1 cup green peas
- 2 stalks green onions
- 1 inch piece fresh ginger
- 2 large egg
- 1 tablespoon sesame seeds
Instructions
Start by cooking the brown rice. Rinse 2 cups of brown rice under cold water. In a medium saucepan, bring 4 cups of water to a boil. Add the rice, reduce the heat to low, cover and simmer for about 45 minutes or until rice is tender and water is absorbed. This step can be done in advance.
As rice cooks, prepare the ingredients. Dice the chicken breast into 1-inch cubes. Mince the garlic cloves. Finely chop the onion. Peel and grate the carrot. Dice the red bell pepper. Chop the broccoli florets into bite-sized pieces. Finely slice the green onions. Grate the fresh ginger.
Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat. Add the diced chicken breast and cook until browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set aside.
In the same skillet, add another tablespoon of olive oil. Add the minced garlic and chopped onion and sauté for 2 minutes until fragrant.
Add the grated carrot, diced red bell pepper, broccoli florets, and grated ginger to the skillet. Stir-fry the vegetables for about 3 minutes until they begin to soften.
Push the vegetables to the side of the skillet and pour the beaten eggs into the empty side. Scramble the eggs until fully cooked, then combine with the vegetables.
Add the cooked rice to the skillet along with the cooked chicken. Pour in 3 tablespoons of low-sodium soy sauce and 1 cup of green peas. Stir everything together and continue to stir-fry for 3-5 minutes until well combined and heated through.
Garnish the fried rice with sliced green onions and sesame seeds before serving.
Serve hot and enjoy this heart-healthy meal!
Nutrition Facts
Calories |
1988 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.2 g | 89% | |
| Saturated Fat | 14.7 g | 74% | |
| Polyunsaturated Fat | 8.9 g | ||
| Cholesterol | 812 mg | 271% | |
| Sodium | 2186 mg | 95% | |
| Total Carbohydrate | 151.2 g | 55% | |
| Dietary Fiber | 25.6 g | 91% | |
| Total Sugars | 23.6 g | ||
| Protein | 184.8 g | 370% | |
| Vitamin D | 2.7 mcg | 13% | |
| Calcium | 359 mg | 28% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 1427 mg | 30% | |
*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.
