Low Sodium Fried Rice with Vegetables and Meat
Discover the perfect balance of flavor and nutrition with our Low Sodium Fried Rice with Vegetables and Meat. This vibrant recipe combines fluffy jasmine rice, colorful veggies like bell peppers, carrots, and peas, and your choice of tender chicken or protein-packed tofu for a deliciously wholesome meal. Enhanced with the savory aroma of sesame oil, garlic, and ginger, and finished with a touch of low sodium soy sauce, this dish is a guilt-free take on a classic favorite. Ready in just 45 minutes, it's ideal for busy weeknights or meal prep, packing every bite with satisfying textures and fresh flavors. Garnished with green onions for a pop of color, this stir-fry delight is a must-try for anyone seeking a heart-healthy, easy-to-make recipe without sacrificing taste. Perfect for family dinners and health-conscious foodies alike!
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Recipe Information
Ingredients
- 3 cups cooked jasmine rice
- 2 tablespoons vegetable oil
- 1 teaspoon sesame oil
- 1 cup boneless skinless chicken breast or firm tofu, diced
- 2 units large eggs, beaten
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, minced
- 1 medium carrot, diced
- 1 cup frozen peas
- 1 medium red bell pepper, diced
- 2 tablespoons low sodium soy sauce
- 3 units green onions, sliced
- 0.5 teaspoon black pepper
Instructions
Prepare all ingredients by dicing the chicken or tofu, mincing the garlic and ginger, and dicing the carrot and bell pepper.
Heat 1 tablespoon of vegetable oil in a large non-stick skillet over medium heat.
Add the diced chicken or tofu to the skillet. Cook until the chicken is cooked through or the tofu is golden and crisp, about 5-7 minutes. Remove from the pan and set aside.
In the same skillet, add a little more oil if necessary, and pour in the beaten eggs. Scramble until just set, then transfer to a plate and set aside.
Increase the heat to high, add the remaining tablespoon of vegetable oil to the skillet followed by the sesame oil.
Add the minced garlic and ginger, sauté for 30 seconds until fragrant.
Add the diced carrot, bell pepper, and peas. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.
Add the cooked jasmine rice into the skillet, breaking up any clumps with a spatula.
Return the cooked chicken or tofu and scrambled eggs to the skillet, mixing them into the rice and vegetables.
Drizzle with low sodium soy sauce and sprinkle black pepper over the mixture, stirring well to combine all flavors.
Sprinkle the sliced green onions over the top, give it a final stir, and serve immediately.
Nutrition Facts
Calories |
1873 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.6 g | 79% | |
| Saturated Fat | 11.7 g | 58% | |
| Polyunsaturated Fat | 22.7 g | ||
| Cholesterol | 574 mg | 191% | |
| Sodium | 1528 mg | 66% | |
| Total Carbohydrate | 211.9 g | 77% | |
| Dietary Fiber | 16.1 g | 58% | |
| Total Sugars | 17.9 g | ||
| Protein | 116.0 g | 232% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 268 mg | 21% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 2032 mg | 43% | |
*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.
