High Protein Vegetable and Ham Fried Rice
Elevate your dinner game with this High Protein Vegetable and Ham Fried Rice, a delicious one-pan meal that's loaded with nutritious ingredients and bold flavors! This quick and easy recipe combines hearty cooked brown rice, protein-packed ham and eggs, and a colorful medley of vibrant vegetables like carrots, bell peppers, broccoli, and peas, all seasoned with savory soy sauce and fragrant sesame oil. Ready in just 30 minutes, this dish is perfect for busy weeknights while offering a balanced combination of protein, fiber, and essential nutrients to keep you energized. Serve hot and garnish with fresh chopped green onions for an extra burst of flavor—it's a simple yet satisfying meal that's sure to please the whole family!
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Recipe Information
Ingredients
- 3 cups cooked brown rice
- 2 large eggs
- 1 cup ham
- 1 medium, diced carrots
- 0.75 cup frozen peas
- 1 cup broccoli florets
- 1 medium, diced bell pepper
- 3 stalks, chopped green onions
- 3 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 tablespoons vegetable oil
- 2 teaspoons minced garlic
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon salt
Instructions
Prepare the ingredients: Dice the ham, carrots, and bell pepper. Chop the broccoli florets into small, bite-sized pieces. Finely chop the green onions and set them aside.
Beat the eggs in a small bowl and set aside.
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the beaten eggs and scramble them until just cooked. Remove the scrambled eggs from the pan and set aside.
Add the remaining 1 tablespoon of vegetable oil to the skillet. Add the diced carrots, broccoli florets, and bell pepper, and sauté for 3-4 minutes, or until the vegetables are slightly tender.
Stir in the minced garlic and cook for an additional 30 seconds until fragrant.
Add the diced ham to the skillet and sauté for 2-3 minutes to heat through.
Reduce the heat to medium. Push the vegetables and ham to one side of the skillet, then add the sesame oil to the cleared space.
Add the cooked brown rice to the skillet and stir everything together, combining the rice, vegetables, and ham.
Drizzle the soy sauce over the rice mixture and stir until the sauce is evenly distributed. Season with salt and ground black pepper to taste.
Fold the scrambled eggs back into the rice mixture and gently stir to combine.
Finally, add the frozen peas and chopped green onions, stirring for 1-2 minutes until the peas are heated through.
Serve hot and enjoy your high-protein vegetable and ham fried rice!
Nutrition Facts
Calories |
1637 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.9 g | 84% | |
| Saturated Fat | 12.4 g | 62% | |
| Polyunsaturated Fat | 28.2 g | ||
| Cholesterol | 388 mg | 129% | |
| Sodium | 4589 mg | 200% | |
| Total Carbohydrate | 212.9 g | 77% | |
| Dietary Fiber | 26.2 g | 94% | |
| Total Sugars | 19.1 g | ||
| Protein | 54.0 g | 108% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 253 mg | 19% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 2183 mg | 46% | |
*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.
