Low Fat Fried Rice with Vegetables and Meat
Elevate your weeknight dinners with this flavorful yet guilt-free Low Fat Fried Rice with Vegetables and Meat. Packed with wholesome ingredients like nutty brown rice, tender chicken breast, and vibrant veggies, this recipe is perfect for anyone seeking a healthier twist on a takeout favorite. Enhanced with the umami richness of low-sodium soy sauce and a touch of sesame oil, this dish delivers on taste without added fats. Quick to prepare in under 40 minutes, it features nutrient-dense additions like scrambled egg whites and a colorful medley of carrots, peas, and bell peppers, making every bite as nutritious as it is delicious. Ideal for meal prep or a light yet satisfying family dinner, this balanced fried rice recipe proves that healthy eating can be utterly delicious.
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Recipe Information
Ingredients
- 2 cups Brown rice
- 8 ounces Boneless, skinless chicken breast
- 3 large Egg whites
- 1 large Carrots
- 1 cup Peas, frozen
- 1 medium Red bell pepper
- 3 cloves Garlic
- 4 stalks Green onions
- 3 tablespoons Soy sauce, low-sodium
- 1 teaspoon Sesame oil
- 1 tablespoon Olive oil
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
Instructions
Cook the brown rice according to package instructions, and let it cool completely. For best results, use leftover rice or make it a day ahead and refrigerate.
Dice the chicken breast into small, bite-sized pieces and season with a pinch of salt and pepper.
Peel and dice carrots. Dice the red bell pepper, mince the garlic, and thinly slice the green onions, separating the whites from the greens.
Heat a large non-stick skillet or wok over medium heat. Add olive oil and sesame oil. Once hot, add the chicken pieces and cook until golden brown and cooked through, about 5-6 minutes. Remove the chicken from the pan and set aside.
In the same pan, add minced garlic, diced carrots, and the white parts of the green onions. Stir-fry for 3-4 minutes until the carrots begin to soften.
Add the diced red bell pepper and frozen peas to the vegetable mixture, continuing to cook for another 2 minutes.
Push the vegetables to one side of the pan. Add the egg whites to the empty side and scramble until fully cooked, then mix into the vegetables.
Add the cooled rice to the pan, breaking up any lumps. Stir in the cooked chicken, ensuring everything is well combined.
Pour the low-sodium soy sauce over the rice mixture, stirring to evenly coat all ingredients. Season with black pepper and adjust salt to taste.
Sprinkle the green parts of the green onions over the top, stir well, and serve immediately.
Nutrition Facts
Calories |
1372 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.1 g | 53% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 7.3 g | ||
| Cholesterol | 193 mg | 64% | |
| Sodium | 3184 mg | 138% | |
| Total Carbohydrate | 140.5 g | 51% | |
| Dietary Fiber | 22.0 g | 79% | |
| Total Sugars | 19.9 g | ||
| Protein | 105.7 g | 211% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 205 mg | 16% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 2276 mg | 48% | |
*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.
