Low Fat Fried Rice with Vegetables and Meat

Transform your weeknight dinners with this flavorful and guilt-free Low Fat Fried Rice with Vegetables and Meat. Packed with nutrient-rich brown rice, tender bites of lean chicken breast, and a vibrant mix of carrots, peas, and red bell peppers, this easy recipe seamlessly balances hearty and healthy. Lightly seasoned with low-sodium soy sauce, fragrant garlic, and a touch of sesame oil, every bite is bursting with savory goodness while keeping your calorie count in check. Using just a single pan, you’ll enjoy quick prep, minimal cleanup, and a dish brimming with colorful, wholesome ingredients. Perfect for meal prep or a family-pleasing dinner, this low-fat fried rice has all the flavor of your favorite takeout without the extra guilt. Serve it fresh and piping hot for a wholesome, satisfying meal!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 cups Brown rice
• 8 ounces Boneless, skinless chicken breast
• 3 large Egg whites
• 1 large Carrots
• 1 cup Peas, frozen
• 1 medium Red bell pepper
• 3 cloves Garlic
• 4 stalks Green onions
• 3 tablespoons Soy sauce, low-sodium
• 1 teaspoon Sesame oil
• 1 tablespoon Olive oil
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Salt

Directions

Step 1

Cook the brown rice according to package instructions, and let it cool completely. For best results, use leftover rice or make it a day ahead and refrigerate.

Step 2

Dice the chicken breast into small, bite-sized pieces and season with a pinch of salt and pepper.

Step 3

Peel and dice carrots. Dice the red bell pepper, mince the garlic, and thinly slice the green onions, separating the whites from the greens.

Step 4

Heat a large non-stick skillet or wok over medium heat. Add olive oil and sesame oil. Once hot, add the chicken pieces and cook until golden brown and cooked through, about 5-6 minutes. Remove the chicken from the pan and set aside.

Step 5

In the same pan, add minced garlic, diced carrots, and the white parts of the green onions. Stir-fry for 3-4 minutes until the carrots begin to soften.

Step 6

Add the diced red bell pepper and frozen peas to the vegetable mixture, continuing to cook for another 2 minutes.

Step 7

Push the vegetables to one side of the pan. Add the egg whites to the empty side and scramble until fully cooked, then mix into the vegetables.

Step 8

Add the cooled rice to the pan, breaking up any lumps. Stir in the cooked chicken, ensuring everything is well combined.

Step 9

Pour the low-sodium soy sauce over the rice mixture, stirring to evenly coat all ingredients. Season with black pepper and adjust salt to taste.

Step 10

Sprinkle the green parts of the green onions over the top, stir well, and serve immediately.

Nutrition Facts

Serving size	(1212.2g)

Amount per serving	% Daily Value*
Calories	1371.8

Total Fat 41.1g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 7.3g
Cholesterol 192.8mg	0%
Sodium 3184.3mg	0%
Total Carbohydrate 140.5g	0%
Dietary Fiber 22.0g	0%
Total Sugars 19.9g
Protein 105.7g	0%

Vitamin D 11.3IU	0%
Calcium 204.6mg	0%
Iron 8.7mg	0%
Potassium 2275.9mg	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: 27.3%

Protein: 31.2%

Carbs: 41.5%