Low Fat Vegetable and Chicken Fried Rice

Transform your weeknight dinners with this Low Fat Vegetable and Chicken Fried Rice, a wholesome and flavorful twist on a takeout favorite! Packed with protein-rich chicken breast, nutrient-dense vegetables like bell peppers, carrots, and green peas, and fiber-rich brown rice, this recipe is as nourishing as it is delicious. A splash of low-sodium soy sauce and a hint of sesame oil bring bold flavors without the heavy calories, while the use of egg whites adds the perfect touch of protein. Ready in just 35 minutes, this quick and easy one-pan dish is ideal for busy schedules, offering a balanced, low-fat meal that doesn’t compromise on taste. Perfect for healthy meal prepping or serving fresh with a sprinkle of green onions on top!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 3 cups Cooked brown rice
• 1 pound Boneless, skinless chicken breast
• 2 medium Carrots
• 1 large Bell peppers (red, yellow, or green)
• 1 cup Frozen green peas
• 3 stalks Green onions
• 2 cloves Garlic
• 3 tablespoons Low-sodium soy sauce
• 2 tablespoons Low-sodium chicken broth
• 1 teaspoon Sesame oil
• 3 large Egg whites
• 1 as needed Cooking spray
• 0.5 teaspoon Ground black pepper
• 0.25 teaspoon Salt

Directions

Step 1

Prepare all ingredients before starting. Dice the chicken into small, bite-sized pieces. Peel and dice the carrots. Dice the bell pepper. Mince the garlic. Chop the green onions, separating the white and green parts.

Step 2

In a large skillet or wok, spray a light layer of cooking spray and heat over medium-high heat. Add the diced chicken and season lightly with a pinch of salt and pepper. Cook until the chicken is lightly browned and fully cooked, about 5-7 minutes. Remove the chicken and set aside.

Step 3

Spray the skillet again with a light coat of cooking spray. Add the carrots and bell pepper, cooking for 3-4 minutes until they begin to soften. Add the minced garlic and the white parts of the green onions, cooking for another minute.

Step 4

Push the vegetables to one side of the skillet. On the empty side, pour the egg whites and scramble them until fully cooked. Mix the scrambled egg whites with the vegetables.

Step 5

Add the cooked brown rice, green peas, and cooked chicken back to the skillet. Stir everything together and pour in the low-sodium soy sauce and chicken broth. Mix until the ingredients are evenly coated and heated through, about 2-3 minutes.

Step 6

Drizzle the sesame oil over the rice and stir it in for flavor. Taste and adjust seasoning with additional black pepper or a small pinch of salt, if needed.

Step 7

Garnish with the green parts of the chopped green onions before serving. Serve warm and enjoy your low-fat vegetable and chicken fried rice!

Nutrition Facts

Serving size	(1710.7g)

Amount per serving	% Daily Value*
Calories	1918.3

Total Fat 37.7g	0%
Saturated Fat 8.3g	0%
Polyunsaturated Fat 8.1g
Cholesterol 385.6mg	0%
Sodium 3890.7mg	0%
Total Carbohydrate 203.0g	0%
Dietary Fiber 26.0g	0%
Total Sugars 24.4g
Protein 185.5g	0%

Vitamin D 22.7IU	0%
Calcium 218.4mg	0%
Iron 13.1mg	0%
Potassium 3089.4mg	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: 17.9%

Protein: 39.2%

Carbs: 42.9%