Low Sodium Fried Rice with Vegetables and Meat

Elevate your stir-fry game with this Low Sodium Fried Rice with Vegetables and Meat, a healthier twist on a takeout classic that's bursting with flavor and wholesome ingredients. Featuring perfectly cooked jasmine rice, tender chicken or crispy tofu, and a vibrant mix of colorful vegetables like carrots, peas, and bell peppers, this dish is a feast for both the eyes and the palate. Aromatic garlic, ginger, and a hint of sesame oil infuse the rice with irresistible flavor, while low sodium soy sauce keeps it light and heart-healthy without sacrificing taste. Ready in under 45 minutes, this easy-to-make fried rice is a satisfying one-pan meal perfect for busy weeknights. Garnish with fresh green onions for a bright finishing touch, and enjoy a comforting, guilt-free dinner that’s packed with protein, fiber, and bold flavors.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 3 cups cooked jasmine rice
• 2 tablespoons vegetable oil
• 1 teaspoon sesame oil
• 1 cup boneless skinless chicken breast or firm tofu, diced
• 2 units large eggs, beaten
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, minced
• 1 medium carrot, diced
• 1 cup frozen peas
• 1 medium red bell pepper, diced
• 2 tablespoons low sodium soy sauce
• 3 units green onions, sliced
• 0.5 teaspoon black pepper

Directions

Step 1

Prepare all ingredients by dicing the chicken or tofu, mincing the garlic and ginger, and dicing the carrot and bell pepper.

Step 2

Heat 1 tablespoon of vegetable oil in a large non-stick skillet over medium heat.

Step 3

Add the diced chicken or tofu to the skillet. Cook until the chicken is cooked through or the tofu is golden and crisp, about 5-7 minutes. Remove from the pan and set aside.

Step 4

In the same skillet, add a little more oil if necessary, and pour in the beaten eggs. Scramble until just set, then transfer to a plate and set aside.

Step 5

Increase the heat to high, add the remaining tablespoon of vegetable oil to the skillet followed by the sesame oil.

Step 6

Add the minced garlic and ginger, sauté for 30 seconds until fragrant.

Step 7

Add the diced carrot, bell pepper, and peas. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.

Step 8

Add the cooked jasmine rice into the skillet, breaking up any clumps with a spatula.

Step 9

Return the cooked chicken or tofu and scrambled eggs to the skillet, mixing them into the rice and vegetables.

Step 10

Drizzle with low sodium soy sauce and sprinkle black pepper over the mixture, stirring well to combine all flavors.

Step 11

Sprinkle the sliced green onions over the top, give it a final stir, and serve immediately.

Nutrition Facts

Serving size	(1380.7g)

Amount per serving	% Daily Value*
Calories	1872.7

Total Fat 61.6g	0%
Saturated Fat 11.7g	0%
Polyunsaturated Fat 22.7g
Cholesterol 574.4mg	0%
Sodium 1528.1mg	0%
Total Carbohydrate 211.9g	0%
Dietary Fiber 16.1g	0%
Total Sugars 17.9g
Protein 116.0g	0%

Vitamin D 82.4IU	0%
Calcium 268.1mg	0%
Iron 9.4mg	0%
Potassium 2031.7mg	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: 29.7%

Protein: 24.9%

Carbs: 45.4%