Heart-Healthy Steak and Chicken Fried Rice
Indulge in the delicious balance of flavor and nutrition with this Heart-Healthy Steak and Chicken Fried Rice recipe, a nourishing twist on the classic takeout favorite. Made with fiber-rich brown rice, lean sirloin steak, and boneless skinless chicken breast, this dish offers a protein-packed and satisfying meal that doesn’t skimp on taste. Fresh ginger and garlic infuse the fried rice with vibrant aromatics, while low-sodium soy sauce and chicken broth keep the sodium in check without compromising flavor. Tossed with colorful veggies like carrots, green onions, and peas, this wholesome skillet dish is ready in just 30 minutes, perfect for a quick weeknight dinner. Serve warm and savor every bite of this hearty yet health-conscious meal that’s sure to please the whole family!
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Recipe Information
Ingredients
- 2 cups (cooked) Brown rice
- 4 ounces Lean steak (such as sirloin)
- 4 ounces Boneless, skinless chicken breast
- 2 tablespoons Low-sodium soy sauce
- 2 tablespoons Olive oil (or avocado oil)
- 1 whole Large egg
- 2 cloves (minced) Garlic
- 1 teaspoon (freshly grated) Ginger
- 1 medium (diced) Carrot
- 0.5 cup Frozen peas
- 2 stalks (sliced) Green onion
- 2 tablespoons Low-sodium chicken broth
- 0.25 teaspoon Black pepper
Instructions
Cook the brown rice according to package instructions and let it cool completely, ideally refrigerating it for a few hours to ensure it's dry enough for frying.
Trim and cut the steak and chicken breast into small, bite-sized cubes. Season lightly with black pepper and set aside.
Heat 1 tablespoon of olive oil in a large nonstick skillet or wok over medium-high heat. Add the steak cubes and cook for 2-3 minutes until browned. Remove and set aside.
In the same skillet, add the chicken cubes and cook for 4-5 minutes until golden and fully cooked. Remove and set aside with the steak.
Lower the heat to medium and add the remaining 1 tablespoon of olive oil. Sauté the garlic, ginger, and diced carrot for 2-3 minutes until fragrant and slightly softened.
Push the vegetables to one side of the skillet. Crack the egg onto the empty side and scramble it quickly until just set. Combine the egg with the vegetables.
Add the cooked and cooled brown rice to the skillet, stirring to combine with the vegetables and egg.
Pour in the low-sodium soy sauce and chicken broth. Stir well to evenly coat the rice, ensuring the liquid is absorbed, about 2-3 minutes.
Mix in the cooked steak, chicken, and frozen peas. Stir and cook for another 2-3 minutes until everything is heated through.
Garnish with sliced green onions and serve warm. Enjoy this heart-healthy twist on a takeout favorite!
Nutrition Facts
Calories |
322 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.0 g | 17% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 92 mg | 31% | |
| Sodium | 364 mg | 16% | |
| Total Carbohydrate | 28.5 g | 10% | |
| Dietary Fiber | 3.5 g | 12% | |
| Total Sugars | 2.6 g | ||
| Protein | 22.3 g | 45% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 46 mg | 4% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 373 mg | 8% | |
*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.
