Heart-Healthy Chao Fan (Chinese Fried Rice)

Transform your favorite takeout classic into a nourishing, guilt-free delight with this Heart-Healthy Chao Fan (Chinese Fried Rice). Made with wholesome brown rice, lean diced chicken, and a colorful medley of fresh vegetables like red bell pepper, carrots, and peas, this dish is bursting with flavor and packed with nutrients. Seasoned with aromatic garlic, ginger, and a touch of low-sodium soy sauce, this lighter version of traditional fried rice is perfect for those looking to maintain a balanced, heart-friendly diet without sacrificing taste. Quick and easy to whip up in under 40 minutes, this one-pan dish is ideal for weeknight dinners or meal prep. Garnished with green onions, it’s a vibrant, protein-rich meal that’ll satisfy cravings while keeping your wellness in check.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 3 cups Brown rice, cooked and cooled
• 1 tablespoon Sesame oil
• 2 cloves Garlic, minced
• 1 teaspoon Fresh ginger, minced
• 1 medium Onion, finely chopped
• 1 medium Red bell pepper, diced
• 1 medium Carrot, diced
• 1 cup Frozen peas
• 2 pieces Skinless chicken breast, diced
• 2 tablespoons Low-sodium soy sauce
• 3 stalks Green onions, sliced
• 2 large Eggs
• 0.25 teaspoon Black pepper

Directions

Step 1

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

Step 2

Add the minced garlic and ginger, and stir-fry for about 30 seconds until fragrant.

Step 3

Add the chopped onion, diced red bell pepper, and carrot to the pan. Stir-fry for about 3-4 minutes or until the vegetables start to become tender.

Step 4

Add the diced chicken breast to the skillet, stirring frequently, and cook for about 5-6 minutes or until the chicken is fully cooked through.

Step 5

Stir in the frozen peas and allow them to cook for an additional 2 minutes until they are heated through.

Step 6

Push the contents of the skillet to one side, and add the eggs to the other side of the pan. Scramble them until they are fully cooked.

Step 7

Once the eggs are cooked, combine them with the rest of the ingredients in the skillet.

Step 8

Add the cooked and cooled brown rice, gently tossing everything together so that the rice is well-incorporated with the vegetables and chicken.

Step 9

Pour the low-sodium soy sauce over the rice mixture, sprinkle the black pepper, and continue to stir-fry for another 2-3 minutes until everything is well combined and heated through.

Step 10

Garnish with sliced green onions before serving.

Nutrition Facts

Serving size	(1437.1g)

Amount per serving	% Daily Value*
Calories	1541.1

Total Fat 37.5g	0%
Saturated Fat 8.6g	0%
Polyunsaturated Fat 5.8g
Cholesterol 542mg	0%
Sodium 1380.3mg	0%
Total Carbohydrate 192.2g	0%
Dietary Fiber 26.2g	0%
Total Sugars 23.6g
Protein 107.0g	0%

Vitamin D 108IU	0%
Calcium 277.9mg	0%
Iron 11.1mg	0%
Potassium 2029.2mg	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: 22.0%

Protein: 27.9%

Carbs: 50.1%