Heart-Healthy Fried Rice with Vegetables and Meat

Transform your weeknight dinners with this *Heart-Healthy Fried Rice with Vegetables and Meat*—a guilt-free twist on a takeout favorite! This nutrient-packed recipe swaps traditional white rice for fiber-rich brown rice and features lean, protein-loaded skinless chicken breast, all stir-fried in heart-friendly olive oil. A vibrant medley of fresh vegetables, including broccoli, carrots, red bell peppers, and green peas, adds a boost of vitamins and antioxidants, while aromatic garlic, ginger, and low-sodium soy sauce infuse the dish with irresistible flavor. Perfectly scrambled eggs and a sprinkle of sesame seeds complete this wholesome one-pan wonder. Quick to prepare and loaded with wholesome ingredients, it’s a family-friendly meal that’s as delicious as it is nutritious.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 cups brown rice
• 4 cups water
• 1 pound skinless chicken breast
• 2 tablespoons olive oil
• 2 cloves garlic
• 1 small onion
• 1 medium carrot
• 1 medium red bell pepper
• 1 cup broccoli florets
• 3 tablespoons low-sodium soy sauce
• 1 cup green peas
• 2 stalks green onions
• 1 inch piece fresh ginger
• 2 large egg
• 1 tablespoon sesame seeds

Directions

Step 1

Start by cooking the brown rice. Rinse 2 cups of brown rice under cold water. In a medium saucepan, bring 4 cups of water to a boil. Add the rice, reduce the heat to low, cover and simmer for about 45 minutes or until rice is tender and water is absorbed. This step can be done in advance.

Step 2

As rice cooks, prepare the ingredients. Dice the chicken breast into 1-inch cubes. Mince the garlic cloves. Finely chop the onion. Peel and grate the carrot. Dice the red bell pepper. Chop the broccoli florets into bite-sized pieces. Finely slice the green onions. Grate the fresh ginger.

Step 3

Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat. Add the diced chicken breast and cook until browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set aside.

Step 4

In the same skillet, add another tablespoon of olive oil. Add the minced garlic and chopped onion and sauté for 2 minutes until fragrant.

Step 5

Add the grated carrot, diced red bell pepper, broccoli florets, and grated ginger to the skillet. Stir-fry the vegetables for about 3 minutes until they begin to soften.

Step 6

Push the vegetables to the side of the skillet and pour the beaten eggs into the empty side. Scramble the eggs until fully cooked, then combine with the vegetables.

Step 7

Add the cooked rice to the skillet along with the cooked chicken. Pour in 3 tablespoons of low-sodium soy sauce and 1 cup of green peas. Stir everything together and continue to stir-fry for 3-5 minutes until well combined and heated through.

Step 8

Garnish the fried rice with sliced green onions and sesame seeds before serving.

Step 9

Serve hot and enjoy this heart-healthy meal!

Nutrition Facts

Serving size	(2579.7g)

Amount per serving	% Daily Value*
Calories	1987.6

Total Fat 69.2g	0%
Saturated Fat 14.7g	0%
Polyunsaturated Fat 8.9g
Cholesterol 811.8mg	0%
Sodium 2186.2mg	0%
Total Carbohydrate 151.2g	0%
Dietary Fiber 25.6g	0%
Total Sugars 23.6g
Protein 184.8g	0%

Vitamin D 107.5IU	0%
Calcium 358.8mg	0%
Iron 12.7mg	0%
Potassium 1426.6mg	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: 31.7%

Protein: 37.6%

Carbs: 30.8%