Elevate your weeknight dinners with this delicious and nutritious Heart-Healthy Fried Rice with Chicken and Vegetables! Packed with wholesome ingredients like protein-rich chicken breast, fiber-filled brown rice, and a medley of vibrant vegetables, this lightened-up version of the classic takeout favorite is both satisfying and good for you. Flavored with aromatic garlic, zesty ginger, and a touch of sesame oil, this dish balances bold flavors with heart-conscious choices, including low-sodium soy sauce and olive oil. Ready in just 40 minutes, it’s a quick, one-pan wonder perfect for busy weeknights. Serve as a complete meal, and savor the perfect combination of wholesome ingredients and comforting flavors!
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Cook the brown rice according to package instructions and set aside to cool.
Dice the chicken breast into small, bite-sized pieces.
Mince the garlic and finely grate the ginger. Dice the red bell pepper, thinly slice the carrots, and chop the green onions. Set aside.
In a large non-stick pan or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the chicken pieces and cook for 5-7 minutes, stirring occasionally until they are cooked through and lightly browned. Remove from the pan and set aside.
In the same pan, add the remaining 1 tablespoon of olive oil. Add the garlic and ginger, sauté for 30 seconds until fragrant.
Add the red bell pepper, broccoli florets, and sliced carrots to the pan. Stir-fry for about 3-4 minutes until the vegetables start to soften.
Push the vegetables to the side of the pan, crack the eggs into the pan, and scramble them by stirring quickly until they are fully cooked.
Return the cooked chicken to the pan along with the peas. Add the cooled brown rice and stir everything together.
Pour in the low-sodium soy sauce and sesame oil. Stir well to combine all ingredients, ensuring the rice is evenly coated with the sauce.
Sprinkle with black pepper and chopped green onions before serving. Enjoy your heart-healthy meal!
Serving size | (1599.2g) |
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Amount per serving | % Daily Value* |
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Calories | 2015.1 |
Total Fat 72.9g | 0% |
Saturated Fat 15.1g | 0% |
Polyunsaturated Fat 8.6g | |
Cholesterol 757.6mg | 0% |
Sodium 2136.9mg | 0% |
Total Carbohydrate 149.3g | 0% |
Dietary Fiber 25.3g | 0% |
Total Sugars 23.7g | |
Protein 185.4g | 0% |
Vitamin D 104.7IU | 0% |
Calcium 331.1mg | 0% |
Iron 14.1mg | 0% |
Potassium 2711.1mg | 0% |
Source of Calories