Chicken Fried Rice Low Gi

Elevate your weeknight dinner game with this delicious and nutritious Chicken Fried Rice Low GI recipe, thoughtfully crafted for those seeking wholesome, balanced meals. Featuring fiber-rich brown rice as the base, this dish is packed with lean protein from tender chicken breast and vibrant, nutrient-dense vegetables like carrots, broccoli, and green beans. Lightly flavored with low-sodium soy sauce and sesame oil, it delivers a perfect balance of umami and satisfying texture. Ideal for meal prep, this low glycemic index recipe supports sustained energy throughout the day, making it a health-conscious choice for the whole family. Ready in just 35 minutes, this quick and easy stir-fry is the ultimate hassle-free dinner that doesn’t compromise on flavor or nutrition.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 cups Brown rice (cooked and chilled)
• 1 cup Chicken breast (skinless, diced)
• 2 large Eggs
• 1 medium Carrot (diced)
• 1 cup Broccoli (chopped into small florets)
• 1 cup Green beans (sliced)
• 2 cloves Garlic (minced)
• 2 tablespoons Low-sodium soy sauce
• 1 tablespoon Sesame oil
• 1 tablespoon Olive oil
• 2 stalks Spring onions (sliced)
• 0.5 teaspoon Black pepper
• 0.25 teaspoon Salt (optional)

Directions

Step 1

Cook the brown rice in advance according to the package instructions. Once cooked, let it cool completely and refrigerate for at least 2 hours or overnight for best results.

Step 2

Heat the olive oil in a large non-stick skillet or wok over medium heat.

Step 3

Add the diced chicken breast to the skillet and sauté until cooked through and lightly browned, about 5-7 minutes. Remove the chicken from the skillet and set aside.

Step 4

In the same skillet, add the minced garlic and sauté for 1 minute until fragrant.

Step 5

Add the diced carrot, broccoli florets, and sliced green beans to the skillet. Stir-fry the vegetables for 5-7 minutes, or until they are tender-crisp.

Step 6

Push the vegetables to one side of the skillet and pour the lightly beaten eggs into the cleared space. Scramble the eggs until cooked through, then mix them into the vegetables.

Step 7

Return the cooked chicken to the skillet and stir everything together.

Step 8

Increase the heat to medium-high and add the chilled brown rice to the skillet. Break up any clumps of rice with a wooden spoon or spatula.

Step 9

Drizzle the sesame oil and low-sodium soy sauce evenly over the rice mixture. Season with black pepper and salt (if desired). Stir-fry everything for 3-5 minutes, ensuring the rice is heated through and well combined with the other ingredients.

Step 10

Sprinkle the sliced spring onions over the fried rice and give it a final toss.

Step 11

Remove the skillet from heat and serve the chicken fried rice warm. Enjoy!

Nutrition Facts

Serving size	(1200.7g)

Amount per serving	% Daily Value*
Calories	1395.3

Total Fat 50.4g	0%
Saturated Fat 10.7g	0%
Polyunsaturated Fat 7.2g
Cholesterol 574.4mg	0%
Sodium 1989.2mg	0%
Total Carbohydrate 126.6g	0%
Dietary Fiber 18.3g	0%
Total Sugars 13.6g
Protein 108.6g	0%

Vitamin D 113.0IU	0%
Calcium 296.7mg	0%
Iron 10.5mg	0%
Potassium 1977.3mg	0%

*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.

Source of Calories

Fat: 32.5%

Protein: 31.2%

Carbs: 36.3%