Name: Healthy Fried Rice
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: American
Ingredients: 2 tablespoons sesame oil.; 3 cloves garlic, minced.; 2 chicken breasts, diced.; Salt, to taste.; Pepper, to taste.; 1 cup (120 g) carrot, diced.; 1 cup (175 g) broccoli florets.; 2 cups (400 g) brown rice, cooked.; ½ cup (75 g) frozen peas.; 3 tablespoons low sodium soy sauce.

Discover a quick and nutritious meal with this Easy & Healthy Fried Rice recipe. Made with lean chicken, fresh vegetables, and brown rice, it's both satisfying and delicious. The sesame oil and garlic provide a fragrant base, while the soy sauce adds the perfect amount of umami flavor. This dish is not only healthy but also incredibly easy to make, making it perfect for busy weeknights. Serve it hot with a side salad or some steamed vegetables for a complete meal. Leftovers can be stored in the fridge and reheated for a quick and tasty lunch.

Easy & Healthy Fried Rice is a quick and nutritious meal perfect for any day of the week. Packed with veggies and lean protein, this dish is both satisfying and delicious. Let's dive into the ingredients needed to prepare this wholesome fried rice.

INGREDIENTS

Sesame Oil: Adds a rich, nutty flavor to the dish while also being a healthy fat choice. You’ll need 2 tablespoons to start the cooking process.
Garlic: Provides a fragrant and savory base. Use 3 cloves of minced garlic to enhance the overall flavor.
Chicken Breasts: Lean protein that cooks quickly and complements the vegetables. Dice 2 chicken breasts for even cooking.
Salt and Pepper: Essential seasonings to taste, ensuring the dish is perfectly seasoned.
Carrot: Adds a slight sweetness and vibrant color. Dice 1 cup (120 g) of carrots for an even distribution throughout the rice.
Broccoli Florets: Packed with vitamins and fiber. Use 1 cup (175 g) of broccoli florets, ensuring they are cut into bite-sized pieces.
Brown Rice: A healthier alternative to white rice, providing more fiber and nutrients. Cook 2 cups (400 g) of brown rice ahead of time.
Frozen Peas: Adds a pop of color and sweetness. Measure out ½ cup (75 g) of frozen peas.
Low Sodium Soy Sauce: Brings umami flavor to the dish while keeping the sodium content in check. Use 3 tablespoons to season the rice.

INSTRUCTIONS

Step 1:: Heat 2 tablespoons of sesame oil in a skillet over medium heat. Once the oil is hot, add 3 minced garlic cloves and cook until softened and fragrant, about 1-2 minutes.
Step 2:: Add 2 diced chicken breasts to the skillet. Season with salt and pepper to taste. Sauté the chicken for about 5 minutes, or until it is cooked through and no longer pink.
Step 3:: Add 1 cup of diced carrots and 1 cup of broccoli florets to the skillet. Sauté the vegetables until they are tender, about 5-7 minutes.
Step 4:: Stir in 2 cups of cooked brown rice, ½ cup of frozen peas, and 3 tablespoons of low sodium soy sauce. Mix thoroughly to combine all the ingredients and ensure the rice is evenly coated with the soy sauce.
Step 5:: Continue to cook for an additional 2-3 minutes, stirring occasionally, until the rice is heated through and the peas are tender. Taste and adjust seasoning if needed.

Serving and Storage Tips

Serve this Easy & Healthy Fried Rice hot, straight from the skillet for the best flavor and texture. It pairs well with a simple side salad or steamed vegetables. For added crunch, sprinkle some toasted sesame seeds or chopped green onions on top. If you have leftovers, let the fried rice cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to 4 days. To reheat, simply warm it in a skillet over medium heat or microwave it until heated through.

Helpful Notes

If you want to make this recipe vegetarian, you can easily omit the chicken and add more vegetables like bell peppers or snap peas. For a vegan option, use tofu instead of chicken. Feel free to adjust the vegetables based on what you have on hand – this recipe is very versatile. Additionally, using leftover rice that has been chilled works best for fried rice as it prevents the dish from becoming too mushy.