High Protein Cantonese Fried Rice

Elevate your weeknight dinner game with this High Protein Cantonese Fried Rice—a wholesome, flavor-packed twist on the classic takeout favorite. Made with nutrient-rich brown rice, tender chicken breast, plump shrimp, and scrambled eggs, this dish is a powerhouse of lean protein designed to keep you full and energized. Bursting with vibrant carrots, peas, and scallions, and seasoned to perfection with aromatic garlic, ginger, sesame oil, and low-sodium soy sauce, this recipe is a perfect balance of taste and nutrition. Ready in just 40 minutes, it’s a simple yet satisfying meal that’s ideal for busy evenings. Serve it steaming hot for a comforting bowl of homemade fried rice that's as delicious as it is healthy. Perfect for high-protein diets or anyone craving a nutritious Asian-inspired dish!

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 cups cooked brown rice
• 1 pound chicken breast
• 4 units large eggs
• 0.5 pound small shrimp
• 1 cup frozen peas
• 1 unit carrot, diced
• 4 stalks scallions, chopped
• 4 tablespoons low-sodium soy sauce
• 2 tablespoons sesame oil
• 2 tablespoons vegetable oil
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Prepare the brown rice ahead of time and allow it to cool; cold rice works best for fried rice as it prevents sticking.

Step 2

Dice the chicken breast into bite-sized pieces.

Step 3

Heat a tablespoon of vegetable oil in a large wok or skillet over medium-high heat.

Step 4

Add the chicken pieces with salt and pepper. Stir-fry until fully cooked, about 5-7 minutes, and then remove from the pan.

Step 5

In the same pan, add the shrimp and cook for 2-3 minutes until pink and opaque. Remove and set aside with the chicken.

Step 6

Scramble the eggs: In the same pan, add another tablespoon of vegetable oil if necessary. Crack the eggs directly into the pan and stir until fully cooked, then remove and set aside.

Step 7

Add sesame oil to the pan, followed by the minced garlic and ginger. Stir for about 30 seconds until fragrant.

Step 8

Add the carrots and peas to the pan and stir-fry for 2-3 minutes until tender.

Step 9

Increase the heat to high, and add the cold rice to the pan, breaking up any clumps with a spatula. Stir-fry the rice for about 3-4 minutes to ensure each grain is heated and coated with oil.

Step 10

Return the chicken, shrimp, and scrambled eggs to the pan, stirring to combine with the rice mixture.

Step 11

Drizzle the soy sauce over the rice and mix well.

Step 12

Add the chopped scallions to the pan, stirring to combine everything thoroughly.

Step 13

Remove from heat and serve immediately.

Nutrition Facts

Serving size	(2114.0g)

Amount per serving	% Daily Value*
Calories	2828.6

Total Fat 101.6g	0%
Saturated Fat 20.3g	0%
Polyunsaturated Fat 33.5g
Cholesterol 1577.0mg	0%
Sodium 7118.0mg	0%
Total Carbohydrate 247.7g	0%
Dietary Fiber 26.0g	0%
Total Sugars 17.5g
Protein 246.2g	0%

Vitamin D 160IU	0%
Calcium 444.6mg	0%
Iron 23.5mg	0%
Potassium 3750.9mg	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: 31.6%

Protein: 34.1%

Carbs: 34.3%