High Protein Chinese Fried Rice
Elevate your weeknight dinner with this hearty and nutritious High Protein Chinese Fried Rice, a delicious twist on the classic takeout favorite. Packed with lean diced chicken breast, protein-rich crumbled tofu, and scrambled eggs, this dish is the ultimate post-workout meal or satisfying family dinner. Nutrient-dense brown rice provides a wholesome base, while vibrant veggies like carrots, peas, and bell peppers add a burst of color and crunch. Flavored with sesame oil, soy sauce, and a touch of garlic, every bite is loaded with savory, umami goodness. Ready in just 50 minutes, this one-pan recipe is perfect for meal prep or a quick, balanced meal that doesn't skimp on flavor. Enjoy it hot, topped with green onions for an extra pop of freshness!
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Ingredients
- 2 cups brown rice
- 1 pound chicken breast, diced
- 3 units large eggs
- 0.5 block firm tofu, drained and crumbled
- 1 cup peas
- 1 cup carrots, diced
- 1 cup bell pepper, diced
- 0.5 cup green onions, sliced
- 3 cloves garlic, minced
- 3 tablespoons soy sauce
- 2 tablespoons sesame oil
- 2 tablespoons vegetable oil
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Directions
Step 1
Cook the brown rice according to package instructions and let it cool. Using rice that is slightly cooled or day-old adds a better texture to fried rice.
Step 2
In a large skillet or wok, heat 1 tablespoon of vegetable oil over medium-high heat.
Step 3
Add the diced chicken breast, season with salt and black pepper, and cook for 6-8 minutes until browned and cooked through. Remove the chicken from the pan and set aside.
Step 4
In the same skillet, add another tablespoon of vegetable oil. Scramble the eggs and cook until fully set, then remove and set aside with the chicken.
Step 5
Add sesame oil to the skillet and sauté minced garlic for about 30 seconds until fragrant.
Step 6
Add carrots and bell pepper to the pan and stir-fry for about 3-4 minutes until they begin to soften.
Step 7
Stir in the peas, tofu, and cooked rice, mixing everything thoroughly to ensure even distribution.
Step 8
Pour in the soy sauce over the rice mixture, tossing everything to coat the rice evenly.
Step 9
Add the cooked chicken and scrambled eggs back to the skillet, gently folding them into the rice.
Step 10
Top with sliced green onions before serving for added crunch and flavor.
Step 11
Serve hot and enjoy your high-protein Chinese fried rice!
Nutrition Facts
| Serving size | (1803.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2412.8 |
| Total Fat 104.6g | 0% |
| Saturated Fat 20.0g | 0% |
| Polyunsaturated Fat 28.5g | |
| Cholesterol 963.0mg | 0% |
| Sodium 3544.8mg | 0% |
| Total Carbohydrate 156.6g | 0% |
| Dietary Fiber 24.5g | 0% |
| Total Sugars 25.2g | |
| Protein 212.4g | 0% |
| Vitamin D 162.1IU | 0% |
| Calcium 1541.6mg | 0% |
| Iron 18.0mg | 0% |
| Potassium 3588.6mg | 0% |
Source of Calories