Healthy Chicken Fried Rice Low G I
Revamp your weeknight dinner routine with this flavorful and nourishing recipe for *Healthy Chicken Fried Rice Low GI*. Crafted with hearty brown rice, juicy bite-sized chicken breast, and an array of vibrant vegetables like carrots, zucchini, and peas, this dish is a wholesome twist on a takeout classic. The use of low-glycemic-index brown rice ensures long-lasting energy and balanced blood sugar levels, making it a perfect choice for health-conscious eaters. Lightly seasoned with reduced-sodium soy sauce and a touch of sesame oil, this fried rice offers a guilt-free indulgence with no compromise on taste. Quick to prepare in just 35 minutes, it's an ideal one-pan meal that's loaded with protein, fiber, and bold flavors. Garnished with fresh green onions and best served warm, this recipe is sure to become a family favorite! Perfect for meal prep or a quick dinner, it’s a healthier way to enjoy a beloved comfort food.
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Ingredients
- 2 cups Brown rice (cooked and cooled)
- 1 medium piece (approximately 200g) Chicken breast (skinless, boneless)
- 2 pieces Eggs (large)
- 1 medium piece Carrot (diced)
- 1 medium piece Zucchini (diced)
- 1 cup Frozen peas
- 1 small piece Yellow onion (finely chopped)
- 3 cloves Garlic (minced)
- 3 tablespoons Soy sauce (reduced sodium)
- 2 tablespoons Olive oil (extra virgin)
- 1 teaspoon Sesame oil
- 2 stalks Green onion (sliced, for garnish)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Directions
Step 1
Cook 1 cup of dry brown rice ahead of time (yields approximately 2 cups cooked). Allow the rice to cool completely in the fridge for best results.
Step 2
Dice the chicken breast into small, bite-sized pieces and lightly season with salt and pepper.
Step 3
Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat. Add the chicken pieces and stir-fry for 5-6 minutes, or until fully cooked and browned. Remove the chicken from the skillet and set aside.
Step 4
In the same skillet, lower the heat to medium and add another tablespoon of olive oil. Add the chopped onion and minced garlic, sautéing for 2-3 minutes until fragrant and softened.
Step 5
Stir in the diced carrots, zucchini, and frozen peas. Cook for another 5 minutes, stirring frequently, until the vegetables are tender but still crisp.
Step 6
Push the vegetables to one side of the skillet, and crack the eggs into the empty space. Scramble the eggs with a spatula until fully cooked, then mix them back into the vegetables.
Step 7
Add the cooked brown rice to the skillet along with the cooked chicken. Drizzle the soy sauce and sesame oil over the mixture and stir well to combine, ensuring all the ingredients are evenly coated.
Step 8
Cook everything together for another 3-4 minutes, stirring frequently, until the rice is heated through and slightly crisp on the bottom.
Step 9
Adjust the seasoning with additional soy sauce, salt, or pepper if desired.
Step 10
Remove the skillet from heat and garnish with sliced green onions before serving. Enjoy your healthy chicken fried rice warm!
Nutrition Facts
| Serving size | (1229.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1411.3 |
| Total Fat 53.3g | 0% |
| Saturated Fat 9.1g | 0% |
| Polyunsaturated Fat 5.8g | |
| Cholesterol 170mg | 0% |
| Sodium 2929.2mg | 0% |
| Total Carbohydrate 143.3g | 0% |
| Dietary Fiber 21.7g | 0% |
| Total Sugars 22.7g | |
| Protein 89.1g | 0% |
| Vitamin D 26IU | 0% |
| Calcium 200.0mg | 0% |
| Iron 7.8mg | 0% |
| Potassium 2321.1mg | 0% |
Source of Calories