High Protein Chinese Fried Rice
Elevate your weeknight dinner game with this High Protein Chinese Fried Rice, a wholesome and flavorful twist on the classic takeout favorite. Packed with protein from tender diced chicken, fluffy scrambled eggs, and nutrient-rich crumbled tofu, this dish is balanced by the hearty goodness of brown rice and colorful veggies like carrots, peas, and bell pepper. A splash of soy sauce and sesame oil brings authentic umami flavor, while green onions add the perfect finishing touch of freshness. Quick to prepare in just 50 minutes, this fried rice is ideal for meal prep, post-workout meals, or a satisfying family dinner. Enjoy a deliciously healthy, protein-packed spin on a beloved comfort food!
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Recipe Information
Ingredients
- 2 cups brown rice
- 1 pound chicken breast, diced
- 3 units large eggs
- 0.5 block firm tofu, drained and crumbled
- 1 cup peas
- 1 cup carrots, diced
- 1 cup bell pepper, diced
- 0.5 cup green onions, sliced
- 3 cloves garlic, minced
- 3 tablespoons soy sauce
- 2 tablespoons sesame oil
- 2 tablespoons vegetable oil
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Cook the brown rice according to package instructions and let it cool. Using rice that is slightly cooled or day-old adds a better texture to fried rice.
In a large skillet or wok, heat 1 tablespoon of vegetable oil over medium-high heat.
Add the diced chicken breast, season with salt and black pepper, and cook for 6-8 minutes until browned and cooked through. Remove the chicken from the pan and set aside.
In the same skillet, add another tablespoon of vegetable oil. Scramble the eggs and cook until fully set, then remove and set aside with the chicken.
Add sesame oil to the skillet and sauté minced garlic for about 30 seconds until fragrant.
Add carrots and bell pepper to the pan and stir-fry for about 3-4 minutes until they begin to soften.
Stir in the peas, tofu, and cooked rice, mixing everything thoroughly to ensure even distribution.
Pour in the soy sauce over the rice mixture, tossing everything to coat the rice evenly.
Add the cooked chicken and scrambled eggs back to the skillet, gently folding them into the rice.
Top with sliced green onions before serving for added crunch and flavor.
Serve hot and enjoy your high-protein Chinese fried rice!
Nutrition Facts
Calories |
2413 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 104.6 g | 134% | |
| Saturated Fat | 20.0 g | 100% | |
| Polyunsaturated Fat | 28.5 g | ||
| Cholesterol | 963 mg | 321% | |
| Sodium | 3545 mg | 154% | |
| Total Carbohydrate | 156.6 g | 57% | |
| Dietary Fiber | 24.5 g | 88% | |
| Total Sugars | 25.2 g | ||
| Protein | 212.4 g | 425% | |
| Vitamin D | 4.1 mcg | 20% | |
| Calcium | 1542 mg | 119% | |
| Iron | 18.0 mg | 100% | |
| Potassium | 3589 mg | 76% | |
*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.
