Low Fat Vegetable and Chicken Fried Rice
Elevate your weeknight dinner game with this flavorful and healthy Low Fat Vegetable and Chicken Fried Rice recipe. Made with nutrient-packed cooked brown rice, lean chicken breast, and colorful veggies like carrots, bell peppers, and green peas, this dish combines wholesome ingredients with deliciously savory seasonings, including low-sodium soy sauce and a hint of sesame oil. Perfectly scrambled egg whites add extra protein, while a light cooking spray keeps the preparation low in fat without sacrificing taste. Ready in just 35 minutes, this quick and easy one-pan meal is ideal for busy families, offering a satisfying yet guilt-free twist on classic fried rice. Garnished with fresh green onions, it's perfect both as a main dish or a crowd-pleasing side.
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Recipe Information
Ingredients
- 3 cups Cooked brown rice
- 1 pound Boneless, skinless chicken breast
- 2 medium Carrots
- 1 large Bell peppers (red, yellow, or green)
- 1 cup Frozen green peas
- 3 stalks Green onions
- 2 cloves Garlic
- 3 tablespoons Low-sodium soy sauce
- 2 tablespoons Low-sodium chicken broth
- 1 teaspoon Sesame oil
- 3 large Egg whites
- 1 as needed Cooking spray
- 0.5 teaspoon Ground black pepper
- 0.25 teaspoon Salt
Instructions
Prepare all ingredients before starting. Dice the chicken into small, bite-sized pieces. Peel and dice the carrots. Dice the bell pepper. Mince the garlic. Chop the green onions, separating the white and green parts.
In a large skillet or wok, spray a light layer of cooking spray and heat over medium-high heat. Add the diced chicken and season lightly with a pinch of salt and pepper. Cook until the chicken is lightly browned and fully cooked, about 5-7 minutes. Remove the chicken and set aside.
Spray the skillet again with a light coat of cooking spray. Add the carrots and bell pepper, cooking for 3-4 minutes until they begin to soften. Add the minced garlic and the white parts of the green onions, cooking for another minute.
Push the vegetables to one side of the skillet. On the empty side, pour the egg whites and scramble them until fully cooked. Mix the scrambled egg whites with the vegetables.
Add the cooked brown rice, green peas, and cooked chicken back to the skillet. Stir everything together and pour in the low-sodium soy sauce and chicken broth. Mix until the ingredients are evenly coated and heated through, about 2-3 minutes.
Drizzle the sesame oil over the rice and stir it in for flavor. Taste and adjust seasoning with additional black pepper or a small pinch of salt, if needed.
Garnish with the green parts of the chopped green onions before serving. Serve warm and enjoy your low-fat vegetable and chicken fried rice!
Nutrition Facts
Calories |
1918 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.7 g | 48% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 8.1 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 3891 mg | 169% | |
| Total Carbohydrate | 203.0 g | 74% | |
| Dietary Fiber | 26.0 g | 93% | |
| Total Sugars | 24.4 g | ||
| Protein | 185.5 g | 371% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 218 mg | 17% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 3089 mg | 66% | |
*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.
