Low Sodium Vegetable and Chicken Fried Rice
Satisfy your craving for takeout while keeping it healthy with this flavorful Low Sodium Vegetable and Chicken Fried Rice! This wholesome recipe is packed with nutrient-rich ingredients like tender chicken breast, vibrant carrots, green onions, and protein-packed eggs, all tossed with hearty brown rice for a wholesome, balanced dish. Flavored with low sodium soy sauce, aromatic garlic, and a hint of sesame oil, this fried rice is full of savory, umami goodness without the excess salt. Ready in just 35 minutes, including prep and cooking, it’s perfect for busy weeknight dinners or meal prep. Serve it as a solo main dish or pair with a fresh salad for a complete, low-sodium meal.
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Recipe Information
Ingredients
- 3 cups Cooked brown rice
- 1 pound Chicken breast (boneless, skinless)
- 1 cup Carrots (diced)
- 1 cup Frozen peas (thawed)
- 4 stalks Green onion (sliced)
- 2 tablespoons Low sodium soy sauce
- 1.5 tablespoons Sesame oil
- 3 cloves Garlic (minced)
- 2 large Eggs
- 0.25 teaspoons Ground white pepper
- 1 tablespoon Olive oil
Instructions
Prepare all ingredients by dicing the chicken, carrots, and green onions ahead of time. Ensure the rice is cooked and cooled for best results.
Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat. Add the diced chicken and cook for 5-7 minutes, stirring occasionally, until fully cooked and no longer pink. Remove the chicken from the skillet and set it aside on a plate.
In the same skillet, heat 1 tablespoon of sesame oil over medium heat. Add the minced garlic and diced carrots, cooking for 3-4 minutes until the carrots begin to soften.
Push the carrots and garlic to one side of the skillet. Crack the eggs into the empty space and scramble them, stirring constantly, until they begin to set.
Combine the scrambled eggs with the carrots and garlic. Add the cooled brown rice to the skillet, breaking up any clumps, and stir everything together.
Drizzle the rice mixture with 2 tablespoons of low sodium soy sauce and sprinkle with 1/4 teaspoon of ground white pepper. Toss to coat evenly.
Add the cooked chicken back into the skillet, along with the thawed peas and sliced green onions. Cook for an additional 3-4 minutes, stirring frequently to combine and heat everything through.
Finish with 1/2 tablespoon of sesame oil for added flavor. Taste and adjust seasonings if needed, keeping the low-sodium focus in mind.
Serve warm and enjoy your low sodium vegetable and chicken fried rice!
Nutrition Facts
Calories |
2230 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.9 g | 87% | |
| Saturated Fat | 14.5 g | 72% | |
| Polyunsaturated Fat | 12.3 g | ||
| Cholesterol | 758 mg | 253% | |
| Sodium | 2996 mg | 130% | |
| Total Carbohydrate | 210.5 g | 77% | |
| Dietary Fiber | 28.4 g | 101% | |
| Total Sugars | 26.3 g | ||
| Protein | 186.8 g | 374% | |
| Vitamin D | 3.5 mcg | 18% | |
| Calcium | 306 mg | 24% | |
| Iron | 14.4 mg | 80% | |
| Potassium | 3318 mg | 71% | |
*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.
