Heart-Healthy Arroz Frito (Fried Rice)

Transform your favorite takeout classic into a nourishing, guilt-free meal with this Heart-Healthy Arroz Frito (Fried Rice). This recipe swaps traditional white rice for fiber-rich brown rice simmered in low-sodium vegetable broth for added depth of flavor. Packed with colorful veggies like carrots, red bell pepper, and peas, as well as lean, shredded chicken breast, this dish delivers on both nutrition and taste. A light drizzle of low-sodium soy sauce ties it all together, while fresh cilantro, green onions, and toasted sesame seeds add a burst of freshness and texture. Ready in just 45 minutes, this quick and wholesome meal is perfect for busy weeknights or meal prep. Enjoy a delicious, heart-smart twist on classic fried rice without compromising on flavor!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 cups Brown rice
• 4 cups Low-sodium vegetable broth
• 2 tablespoons Olive oil
• 1 medium, chopped Yellow onion
• 3 large, minced Garlic cloves
• 2 medium, diced Carrots
• 1 large, diced Red bell pepper
• 1 cup Frozen peas
• 1 cup, shredded Cooked chicken breast
• 3 tablespoons Low-sodium soy sauce
• 0.25 cup, chopped Cilantro
• 3 stalks, chopped Green onions
• 1 tablespoon Toasted sesame seeds
• 0.5 teaspoon Ground black pepper

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. Combine the rice with the vegetable broth in a medium saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 30 minutes or until the rice is cooked and the broth is fully absorbed. Fluff with a fork and set aside.

Step 2

Heat olive oil in a large non-stick skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent. Add the minced garlic and cook for an additional 30 seconds until fragrant.

Step 3

Add the diced carrots and red bell pepper to the skillet. Cook for 5-6 minutes, stirring occasionally, until the vegetables begin to soften.

Step 4

Add the cooked brown rice, frozen peas, and shredded chicken to the skillet. Stir well to combine, cooking for 5 minutes until heated through.

Step 5

Pour the low-sodium soy sauce over the rice mixture, stirring to ensure it is evenly distributed. Add ground black pepper to taste.

Step 6

Remove the skillet from the heat and stir in the chopped cilantro and green onions.

Step 7

Serve the arroz frito in bowls and garnish with toasted sesame seeds. Enjoy your heart-healthy meal!

Nutrition Facts

Serving size	(2060.0g)

Amount per serving	% Daily Value*
Calories	1144.9

Total Fat 36.7g	0%
Saturated Fat 5.9g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 2202.0mg	0%
Total Carbohydrate 173.8g	0%
Dietary Fiber 27.1g	0%
Total Sugars 32.0g
Protein 32.4g	0%

Vitamin D 0IU	0%
Calcium 332.3mg	0%
Iron 9.6mg	0%
Potassium 2525.7mg	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: 28.6%

Protein: 11.2%

Carbs: 60.2%