Heart-Healthy Vegetable and Chicken Fried Rice

Elevate your weeknight dinner with this Heart-Healthy Vegetable and Chicken Fried Rice—an easy, wholesome twist on a takeout favorite! Packed with protein-rich chicken breast, vibrant veggies like carrots, broccoli, and green peas, and fiber-filled brown rice, this recipe delivers big on flavor and nutrition. Minced garlic and fresh ginger bring aromatic depth, while a splash of low-sodium soy sauce ties everything together with a savory kick. Perfectly scrambled eggs add a layer of richness, and optional sesame oil provides a subtle nuttiness. Ready in just 35 minutes and low in sodium, this quick stir-fry is the ultimate guilt-free comfort food that’s both satisfying and good for your heart. Serve it warm and enjoy a meal that’s as nutritious as it is delicious! Perfect for busy families or meal prepping throughout the week.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 cups Cooked brown rice
• 1 medium piece (about 6 ounces) Boneless, skinless chicken breast
• 1 medium piece Carrot, diced
• 1 cup Broccoli florets, chopped
• 0.5 cup Frozen green peas
• 2 stalks Green onion, sliced
• 2 tablespoons Low-sodium soy sauce
• 0.5 teaspoons Sesame oil (optional for flavor)
• 1 tablespoon Olive oil
• 2 large Eggs, beaten
• 2 cloves Garlic, minced
• 1 teaspoon Fresh ginger, minced
• 0.25 teaspoons Ground black pepper

Directions

Step 1

Start by cooking the brown rice if you haven’t already, following package instructions. Let it cool completely so it doesn’t stick together during cooking.

Step 2

Dice the chicken breast into small, bite-sized pieces. Set aside.

Step 3

Heat 1/2 tablespoon of olive oil in a non-stick skillet or wok over medium heat. Add the chicken and season lightly with black pepper. Cook for 4-5 minutes or until the chicken is fully cooked and no longer pink. Remove from the skillet and set aside.

Step 4

In the same skillet, add the remaining 1/2 tablespoon of olive oil. Add the minced garlic and ginger, and sauté for 1 minute until fragrant.

Step 5

Add the diced carrots and broccoli florets to the skillet. Stir-fry for 3-4 minutes until tender-crisp.

Step 6

Push the vegetables to one side of the skillet and pour in the beaten eggs. Scramble the eggs until cooked through, then mix them with the vegetables.

Step 7

Stir in the frozen green peas and cooked chicken. Cook for an additional 2 minutes to heat everything through.

Step 8

Add the cooked brown rice to the skillet. Stir well to combine all the ingredients evenly.

Step 9

Drizzle the low-sodium soy sauce and sesame oil (if using) over the mixture. Stir thoroughly to distribute the sauce and coat everything evenly.

Step 10

Sprinkle the sliced green onions on top and give it a final stir. Remove from heat.

Step 11

Serve warm and enjoy your heart-healthy vegetable and chicken fried rice!

Nutrition Facts

Serving size	(961.1g)

Amount per serving	% Daily Value*
Calories	1196.1

Total Fat 36.9g	0%
Saturated Fat 8.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 514.6mg	0%
Sodium 2128.4mg	0%
Total Carbohydrate 129.6g	0%
Dietary Fiber 15.3g	0%
Total Sugars 9.9g
Protein 87.4g	0%

Vitamin D 88.5IU	0%
Calcium 194.0mg	0%
Iron 9.6mg	0%
Potassium 1639.1mg	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: 27.7%

Protein: 29.1%

Carbs: 43.2%