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Protein-Packed Chicken Fried Rice

Protein-Packed Chicken Fried Rice: A Quick Weeknight Winner

Enjoy a nutritious and flavorful dish with my Protein-Packed Chicken Fried Rice, perfect for hectic weeknights.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Asian
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 tablespoon Vegetable Oil substitute with canola or peanut oil for different flavors
  • 1 pound Chicken Breasts can be replaced with firm tofu or shrimp
  • 3 cups Brown Rice white rice can substitute but may yield a different texture
For Flavoring
  • to taste Salt
  • to taste Pepper
  • 3 cloves Garlic (minced) fresh garlic is best
  • 1 medium Onion (diced) yellow or white onions work well
  • 2 tablespoons Low-Sodium Soy Sauce consider tamari for gluten-free
  • 1 tablespoon Oyster Sauce use hoisin sauce or soy sauce and sugar mixture if unavailable
  • 1 teaspoon Sesame Oil a lighter oil is suitable if needed
For Additions
  • 2 large Eggs or substitute with tofu for a vegan version
  • 1 cup Frozen Peas and Carrots any mixed veggies can work
  • 2 stalks Green Onions (sliced) for garnish
  • to taste Sesame Seeds optional garnish

Equipment

  • skillet or wok

Method
 

Step-by-Step Instructions
  1. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat until shimmering.
  2. Add the diced chicken breasts to the hot skillet, seasoning with salt and pepper. Sauté for 5-6 minutes until golden brown.
  3. In the same skillet, add 1 tablespoon of oil, then diced onion and minced garlic. Sauté for 2-3 minutes.
  4. Push the mixture to the side, pour in the beaten eggs, and scramble for 1-2 minutes.
  5. Add 3 cups of chilled, cooked brown rice, gently break up clumps, and stir-fry for 3 minutes.
  6. Mix in frozen peas and carrots, cooked chicken, soy sauce, oyster sauce, and drizzle sesame oil. Cook for another 2-3 minutes.
  7. Remove from heat, sprinkle with sliced green onions, and stir to combine.
  8. Garnish with sesame seeds and serve warm.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 60gProtein: 30gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 200mgSodium: 700mgPotassium: 600mgFiber: 5gSugar: 2gVitamin A: 800IUVitamin C: 10mgCalcium: 30mgIron: 2mg

Notes

This dish is customizable and can easily accommodate different proteins or vegetables to suit your preferences.

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