Heart-Healthy Vegetable and Chicken Fried Rice
Wholesome and flavorful, this Heart-Healthy Vegetable and Chicken Fried Rice is the perfect weeknight meal that combines delicious taste with nutritious ingredients. Made with fiber-rich cooked brown rice, tender diced chicken breast, and vibrant veggies like broccoli, carrots, and green peas, this recipe is a nutritious twist on the classic fried rice. Seasoned with aromatic garlic, fresh ginger, and a splash of low-sodium soy sauce, it packs big flavor without compromising your health goals. Lightly scrambled eggs and a hint of sesame oil (optional) add richness and texture, while green onions provide a fresh finishing touch. Ready in just 35 minutes and served warm, this dish is a heart-smart, family-friendly option for a balanced and satisfying meal.
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Recipe Information
Ingredients
- 2 cups Cooked brown rice
- 1 medium piece (about 6 ounces) Boneless, skinless chicken breast
- 1 medium piece Carrot, diced
- 1 cup Broccoli florets, chopped
- 0.5 cup Frozen green peas
- 2 stalks Green onion, sliced
- 2 tablespoons Low-sodium soy sauce
- 0.5 teaspoons Sesame oil (optional for flavor)
- 1 tablespoon Olive oil
- 2 large Eggs, beaten
- 2 cloves Garlic, minced
- 1 teaspoon Fresh ginger, minced
- 0.25 teaspoons Ground black pepper
Instructions
Start by cooking the brown rice if you haven’t already, following package instructions. Let it cool completely so it doesn’t stick together during cooking.
Dice the chicken breast into small, bite-sized pieces. Set aside.
Heat 1/2 tablespoon of olive oil in a non-stick skillet or wok over medium heat. Add the chicken and season lightly with black pepper. Cook for 4-5 minutes or until the chicken is fully cooked and no longer pink. Remove from the skillet and set aside.
In the same skillet, add the remaining 1/2 tablespoon of olive oil. Add the minced garlic and ginger, and sauté for 1 minute until fragrant.
Add the diced carrots and broccoli florets to the skillet. Stir-fry for 3-4 minutes until tender-crisp.
Push the vegetables to one side of the skillet and pour in the beaten eggs. Scramble the eggs until cooked through, then mix them with the vegetables.
Stir in the frozen green peas and cooked chicken. Cook for an additional 2 minutes to heat everything through.
Add the cooked brown rice to the skillet. Stir well to combine all the ingredients evenly.
Drizzle the low-sodium soy sauce and sesame oil (if using) over the mixture. Stir thoroughly to distribute the sauce and coat everything evenly.
Sprinkle the sliced green onions on top and give it a final stir. Remove from heat.
Serve warm and enjoy your heart-healthy vegetable and chicken fried rice!
Nutrition Facts
Calories |
298 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.0 g | 12% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 129 mg | 43% | |
| Sodium | 581 mg | 25% | |
| Total Carbohydrate | 32.3 g | 12% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 2.7 g | ||
| Protein | 21.4 g | 43% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 50 mg | 4% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 448 mg | 10% | |
*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.
