Description
Chinese-inspired easy & healthy fried rice combines fresh vegetables and lean protein for a quick weeknight dinner. Home cooks can master this simple one-pan meal with classic Asian flavors and nutritious ingredients in less than 30 minutes.
Ingredients
Scale
Main Protein:
- 2 chicken breasts, diced
Vegetables:
- 1 cup (120 g) carrot, diced
- 1 cup (175 g) broccoli florets
- 1/2 cup (75 g) frozen peas
Seasoning and Base:
- 2 tablespoons sesame oil
- 3 cloves garlic, minced
- 3 tablespoons low sodium soy sauce
- 2 cups (400 g) brown rice, cooked
- Salt, to taste
- Pepper, to taste
Instructions
- Warm sesame oil in a large skillet over medium heat, sautéing minced garlic until fragrant and slightly golden, approximately 1-2 minutes.
- Introduce diced chicken to the skillet, seasoning with salt and pepper, and cook for 5-6 minutes until the meat is completely opaque and lightly browned.
- Incorporate julienned carrots and chopped broccoli florets into the skillet, stirring frequently and cooking for 3-4 minutes until vegetables reach a tender-crisp consistency.
- Fold in cold, pre-cooked rice, frozen peas, and drizzle soy sauce across the mixture, gently tossing all ingredients to ensure even distribution and thorough heating.
- Continue cooking the entire mixture for an additional 2-3 minutes, allowing flavors to meld and rice to develop a slight crispy texture, then remove from heat and serve immediately.
Notes
- Boost flavor by using day-old rice, which prevents clumping and creates better texture.
- Transform this dish into a vegetarian option by replacing chicken with tofu or extra vegetables like mushrooms.
- Reduce sodium by using low-sodium soy sauce and controlling salt quantity during cooking.
- Enhance nutrition by adding more colorful vegetables like bell peppers or spinach for additional vitamins and minerals.
- Prep Time: 10 minutes
- Cook Time: 12 minutes
- Category: Lunch, Dinner, Snacks
- Method: Sautéing
- Cuisine: Asian
Nutrition
- Serving Size: 4
- Calories: 360
- Sugar: 2 g
- Sodium: 230 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 56 g
- Fiber: 6 g
- Protein: 22 g
- Cholesterol: 60 mg