High Protein Cantonese Fried Rice
Elevate your weeknight dinners with this High Protein Cantonese Fried Rice, a delicious twist on the classic takeout favorite that's packed with nourishing ingredients and bold flavors. Featuring tender chicken breast, plump shrimp, scrambled eggs, and vibrant veggies like peas, carrots, and scallions, this recipe combines hearty proteins and wholesome cooked brown rice for a satisfying, nutritious meal. Infused with the aromatic essence of garlic, ginger, and sesame oil, every bite bursts with umami goodness, enhanced by a touch of low-sodium soy sauce. Ready in just 40 minutes, this healthy fried rice makes the perfect quick and flavorful family dinner or meal prep option.
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Recipe Information
Ingredients
- 4 cups cooked brown rice
- 1 pound chicken breast
- 4 units large eggs
- 0.5 pound small shrimp
- 1 cup frozen peas
- 1 unit carrot, diced
- 4 stalks scallions, chopped
- 4 tablespoons low-sodium soy sauce
- 2 tablespoons sesame oil
- 2 tablespoons vegetable oil
- 2 cloves garlic, minced
- 1 tablespoon ginger, minced
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Prepare the brown rice ahead of time and allow it to cool; cold rice works best for fried rice as it prevents sticking.
Dice the chicken breast into bite-sized pieces.
Heat a tablespoon of vegetable oil in a large wok or skillet over medium-high heat.
Add the chicken pieces with salt and pepper. Stir-fry until fully cooked, about 5-7 minutes, and then remove from the pan.
In the same pan, add the shrimp and cook for 2-3 minutes until pink and opaque. Remove and set aside with the chicken.
Scramble the eggs: In the same pan, add another tablespoon of vegetable oil if necessary. Crack the eggs directly into the pan and stir until fully cooked, then remove and set aside.
Add sesame oil to the pan, followed by the minced garlic and ginger. Stir for about 30 seconds until fragrant.
Add the carrots and peas to the pan and stir-fry for 2-3 minutes until tender.
Increase the heat to high, and add the cold rice to the pan, breaking up any clumps with a spatula. Stir-fry the rice for about 3-4 minutes to ensure each grain is heated and coated with oil.
Return the chicken, shrimp, and scrambled eggs to the pan, stirring to combine with the rice mixture.
Drizzle the soy sauce over the rice and mix well.
Add the chopped scallions to the pan, stirring to combine everything thoroughly.
Remove from heat and serve immediately.
Nutrition Facts
Calories |
2829 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 101.6 g | 130% | |
| Saturated Fat | 20.3 g | 102% | |
| Polyunsaturated Fat | 33.5 g | ||
| Cholesterol | 1577 mg | 526% | |
| Sodium | 7118 mg | 309% | |
| Total Carbohydrate | 247.7 g | 90% | |
| Dietary Fiber | 26.0 g | 93% | |
| Total Sugars | 17.5 g | ||
| Protein | 246.2 g | 492% | |
| Vitamin D | 4.0 mcg | 20% | |
| Calcium | 445 mg | 34% | |
| Iron | 23.5 mg | 131% | |
| Potassium | 3751 mg | 80% | |
*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.
