Low Fat Arroz Chaufa
Transform your weeknight meals with this vibrant and healthy twist on a Peruvian classic—Low Fat Arroz Chaufa! Packed with nutritious ingredients like hearty brown rice, lean skinless chicken breast, fresh vegetables, and protein-rich egg whites, this dish is a guilt-free way to enjoy the bold flavors of traditional chaufa. The recipe uses low-sodium soy sauce and a touch of sesame oil for that authentic umami kick while keeping the dish light and heart-healthy. Quick to prepare in under 40 minutes, this one-pan wonder is perfect for busy nights and meal prep. Plus, the aromatic blend of garlic, ginger, and fresh green onions adds irresistible depth to every bite. A delicious fusion of Peruvian and Chinese flavors, this wholesome, low-fat arroz chaufa is sure to become a family favorite!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 200 grams skinless chicken breast
- 2 tablespoons low sodium soy sauce
- 3 units egg whites
- 1 unit large carrot
- 1 unit small red bell pepper
- 2 stalks green onions
- 2 units garlic cloves
- 1 teaspoon fresh ginger
- 1 teaspoon sesame oil
- 1 spray olive oil spray
Instructions
Rinse the brown rice under cold water and place it in a medium saucepan with the 2 cups of water. Bring to a boil, then reduce to a simmer, cover, and cook for 25-30 minutes until water is absorbed.
While the rice is cooking, dice the skinless chicken breast into small bite-sized pieces.
In a bowl, combine the chicken with 1 tablespoon of the low sodium soy sauce and let it marinate for about 10 minutes.
Peel and dice the carrot and chop the red bell pepper and green onions. Mince the garlic cloves and grate the ginger.
In a large non-stick pan, lightly coat with olive oil spray. Add the marinated chicken and cook over medium heat until fully cooked, around 5-7 minutes. Remove and set aside.
In the same pan, add the diced carrot and red bell pepper. Cook for about 5 minutes until slightly softened.
Push the vegetables to one side of the pan, and in the cleared space, pour in the egg whites. Stir frequently to scramble them until cooked through.
Add the cooked brown rice, chicken, minced garlic, and grated ginger to the pan. Stir everything together and cook for another 2 minutes.
Drizzle the remaining 1 tablespoon of low sodium soy sauce and 1 teaspoon of sesame oil over the mixture and stir well to combine.
Finally, add the chopped green onions and mix everything together. Serve hot and enjoy your low-fat Arroz Chaufa!
Nutrition Facts
Calories |
832 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 164 mg | 55% | |
| Sodium | 1550 mg | 67% | |
| Total Carbohydrate | 68.9 g | 25% | |
| Dietary Fiber | 9.3 g | 33% | |
| Total Sugars | 10.8 g | ||
| Protein | 82.6 g | 165% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 150 mg | 12% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 958 mg | 20% | |
*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.
