High Protein Fried Rice with Vegetables and Meat
Fuel your body with this High Protein Fried Rice with Vegetables and Meat—a wholesome, flavor-packed meal perfect for busy weeknights or post-workout nourishment! Featuring tender chicken breast, nutrient-dense edamame, and the hearty goodness of fiber-rich brown rice, this dish is a protein powerhouse with satisfying textures in every bite. Bright and colorful veggies like carrots and bell peppers are stir-fried to perfection alongside garlic and soy sauce, delivering a savory, aromatic flair. Scrambled eggs add an extra protein boost, while sesame oil and green onions provide a finishing touch for a hint of nuttiness and freshness. Ready in just 35 minutes, this balanced and versatile recipe is ideal for meal prep or a complete one-pan family dinner. Get ready to enjoy a healthy, high-protein fried rice that's as delicious as it is nourishing!
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Recipe Information
Ingredients
- 3 cups Cooked brown rice
- 1 pound Chicken breast
- 3 Large eggs
- 1 cup Edamame (shelled)
- 1 large Carrot
- 1 medium Bell pepper
- 4 stalks Green onions
- 3 Garlic cloves
- 3 tablespoons Soy sauce
- 1 tablespoon Sesame oil
- 2 tablespoons Olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Begin by prepping the ingredients: Dice the chicken breast into small, bite-sized cubes. Peel and finely dice the carrot. Core and finely dice the bell pepper. Mince the garlic cloves. Slice the green onions into thin rounds, separating the light and dark parts.
Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the diced chicken, season with a pinch of salt and pepper, and stir-fry until fully cooked and golden brown, about 5-7 minutes. Remove the chicken from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Add the minced garlic, diced carrot, and bell pepper. Stir-fry for about 3-4 minutes until the vegetables are slightly softened.
Push the vegetables to one side of the skillet and crack the eggs into the other side. Scramble the eggs within the skillet until they are fully cooked.
Add the cooked brown rice, cooked chicken, and edamame into the skillet with the vegetables and eggs. Stir well to combine all ingredients.
Pour the soy sauce and sesame oil over the rice mixture, stirring continuously to ensure everything is evenly coated. Cook for an additional 3-4 minutes to heat through.
Sprinkle the sliced green onions on top, saving a little of the dark green slices for garnish. Stir the rice thoroughly, ensuring an even distribution of all ingredients.
Taste and adjust the seasoning with more salt and pepper if needed. Serve hot, garnished with the remaining green onion slices.
Nutrition Facts
Calories |
586 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.7 g | 28% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 235 mg | 78% | |
| Sodium | 1126 mg | 49% | |
| Total Carbohydrate | 47.3 g | 17% | |
| Dietary Fiber | 6.0 g | 21% | |
| Total Sugars | 3.8 g | ||
| Protein | 50.3 g | 101% | |
| Vitamin D | 0.9 mcg | 5% | |
| Calcium | 94 mg | 7% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 853 mg | 18% | |
*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.
