High Protein Fried Brown Rice
Elevate your weeknight dinner game with this High Protein Fried Brown Rice recipe—an irresistible fusion of heartiness and flavor. Perfect for meal prep and packed with lean protein from diced chicken breast and scrambled eggs, this dish features nutrient-rich brown rice, vibrant edamame, and a colorful medley of peas and carrots. Aromatic garlic, green onions, and low-sodium soy sauce bring layers of savory goodness, while sesame oil lends a subtle nuttiness to every bite. Quick to make in under 40 minutes, it's an ideal one-pan meal that's both satisfying and healthy. Customize the spice level with optional red pepper flakes, and enjoy a wholesome, flavor-packed dish that’s perfect for lunch, dinner, or a post-workout refuel.
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Recipe Information
Ingredients
- 3 cups Brown rice, cooked
- 1 pound Chicken breast, boneless and skinless, diced
- 3 large Eggs, beaten
- 1 cup Edamame, shelled
- 1 cup Peas and carrots, frozen mix
- 4 stalks Green onions, chopped
- 3 cloves Garlic, minced
- 3 tablespoons Soy sauce, low sodium
- 2 tablespoons Sesame oil
- 2 tablespoons Olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper, ground
- 0.5 teaspoon Red pepper flakes (optional)
Instructions
Begin by cooking the brown rice according to package instructions if it's not yet cooked. Set aside to cool if using freshly cooked rice.
In a large skillet or wok, heat 1 tablespoon of olive oil over medium-high heat.
Add the diced chicken breast to the skillet. Season with a pinch of salt and pepper. Cook until fully cooked through and lightly browned, about 6-8 minutes. Remove chicken from the skillet and set aside.
In the same skillet, add another tablespoon of olive oil and the minced garlic. Sauté until fragrant, about 30 seconds.
Add the shelled edamame and the frozen peas and carrots mix to the skillet, stirring frequently until they are thawed and heated through, about 4-5 minutes.
Push the vegetables to the side of the skillet and add the beaten eggs to the clear space. Scramble the eggs until fully cooked, then mix with the vegetables.
Return the cooked chicken to the skillet and add the cooked brown rice. Stir to combine all ingredients.
Pour the low sodium soy sauce and sesame oil over the rice mixture, stirring well to ensure everything is evenly coated.
Add the chopped green onions and optional red pepper flakes. Stir to incorporate.
Allow the fried rice to cook for another 3-4 minutes, stirring occasionally, to let the flavors meld together.
Taste and adjust seasoning with additional salt, pepper, or more soy sauce if desired.
Serve hot, garnished with additional chopped green onions if preferred.
Nutrition Facts
Calories |
2583 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 104.1 g | 133% | |
| Saturated Fat | 20.3 g | 102% | |
| Polyunsaturated Fat | 16.5 g | ||
| Cholesterol | 941 mg | 314% | |
| Sodium | 4509 mg | 196% | |
| Total Carbohydrate | 201.7 g | 73% | |
| Dietary Fiber | 29.0 g | 104% | |
| Total Sugars | 14.3 g | ||
| Protein | 209.4 g | 419% | |
| Vitamin D | 3.6 mcg | 18% | |
| Calcium | 381 mg | 29% | |
| Iron | 19.9 mg | 111% | |
| Potassium | 3564 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.
