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Protein-Packed Chicken Fried Rice

Protein-Packed Chicken Fried Rice for a Quick, Healthy Dinner

This Protein-Packed Chicken Fried Rice is a quick and healthy dinner option that your family will love.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Asian
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 1 pound boneless, skinless chicken breasts diced for quick cooking
  • to taste salt
  • to taste pepper
For the Rice
  • 3 cups chilled, cooked brown rice
For the Vegetables
  • 1 cup frozen peas and carrots blend can swap with fresh veggies
  • 1 medium white onion diced
  • 2 cloves garlic minced
  • 2 stalks green onions sliced
For the Eggs
  • 2 eggs beaten
For the Sauces
  • 3 tablespoons low-sodium soy sauce
  • 1 tablespoon oyster sauce
  • 1 tablespoon sesame oil drizzle sparingly
For Serving
  • 1 tablespoon vegetable oil can replace with canola oil
  • to taste sesame seeds optional

Equipment

  • Skillet
  • wok

Method
 

Cooking Steps
  1. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
  2. Season the diced chicken with salt and pepper and add to the skillet. Sauté for 5-6 minutes until golden brown.
  3. Add remaining vegetable oil, diced onion, and minced garlic to the skillet. Sauté for 2-3 minutes.
  4. Push the onion and garlic to one side, add beaten eggs, and scramble for 1-2 minutes.
  5. Add the chilled brown rice to the skillet and stir-fry for 3 minutes.
  6. Mix in the frozen peas and carrots, cooked chicken, soy sauce, oyster sauce, and sesame oil. Cook for 2-3 minutes.
  7. Remove from heat, stir in sliced green onions, then serve warm and garnish with sesame seeds if desired.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 50gProtein: 30gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gCholesterol: 185mgSodium: 400mgPotassium: 600mgFiber: 5gSugar: 2gVitamin A: 400IUVitamin C: 15mgCalcium: 20mgIron: 2mg

Notes

Using chilled rice is key for preventing clumping. Prep all ingredients first to streamline cooking.

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