High Protein Fried Rice with Chicken and Vegetables
Elevate your dinner game with this High Protein Fried Rice with Chicken and Vegetables, a wholesome and flavor-packed meal that's perfect for fueling your body. Loaded with tender chicken breast, crispy tofu, fluffy scrambled eggs, and nutrient-rich brown rice, this recipe delivers a satisfying dose of protein ideal for fitness enthusiasts and busy families alike. Vibrant vegetables like carrots, broccoli, and peas add a pop of color and a boost of vitamins, while a savory soy sauce and fragrant garlic-ginger combination infuse every bite with irresistible umami. Ready in just 45 minutes, this one-pan dish is both easy to prepare and bursting with flavor. Garnish with green onions, sesame seeds, and a touch of sriracha for a spicy twist, and enjoy a versatile, nutrient-dense meal that’s great for meal prep or weeknight dinners.
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Recipe Information
Ingredients
- 1 pound chicken breast
- 8 ounces extra-firm tofu
- 3 tablespoons canola oil
- 2 pieces large eggs
- 4 cups cooked brown rice
- 1 cup frozen peas
- 1 cup carrots, diced
- 1 cup broccoli florets
- 3 tablespoons soy sauce
- 3 pieces green onions, chopped
- 4 cloves garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 teaspoon ground ginger
- 1 tablespoon sesame seeds
- 1 tablespoon sriracha or hot sauce
Instructions
Slice the chicken breast into small, bite-sized pieces and set aside.
Drain and pat the tofu dry with a paper towel, then cut it into small cubes.
In a large skillet or wok, heat 1 tablespoon of canola oil over medium-high heat. Add the chicken pieces and sauté until fully cooked and golden brown, about 6-8 minutes. Remove the chicken from the pan and set aside.
In the same pan, add another tablespoon of oil and increase the heat to high. Add the tofu cubes and cook until they are golden and slightly crisp, about 5-7 minutes. Remove and set aside with the chicken.
Crack the eggs into a bowl and beat lightly. Pour into the pan and scramble until fully cooked. Break them into small pieces using your spatula. Remove and set aside.
Add the remaining tablespoon of oil to the pan. Add the minced garlic and sauté for 30 seconds until fragrant.
Add diced carrots, broccoli florets, and frozen peas to the pan. Stir-fry for 4-5 minutes until vegetables are tender but still crisp.
Add the cooked brown rice to the pan, mixing well with the vegetables.
Return the chicken, tofu, and scrambled eggs to the pan. Stir all ingredients together.
Pour in soy sauce, ground ginger, black pepper, and salt, tossing well to combine the flavors.
Add chopped green onions and sesame seeds, stir for another 1-2 minutes until everything is well mixed and heated through.
Serve hot, drizzled with sriracha or your favorite hot sauce for an extra kick.
Nutrition Facts
Calories |
2782 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 100.0 g | 128% | |
| Saturated Fat | 15.4 g | 77% | |
| Polyunsaturated Fat | 17.8 g | ||
| Cholesterol | 762 mg | 254% | |
| Sodium | 6581 mg | 286% | |
| Total Carbohydrate | 263.6 g | 96% | |
| Dietary Fiber | 34.6 g | 124% | |
| Total Sugars | 23.7 g | ||
| Protein | 216.5 g | 433% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 1889 mg | 145% | |
| Iron | 20.4 mg | 113% | |
| Potassium | 3817 mg | 81% | |
*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.
