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.
Tips from well-known chefs
Chef Gordon Ramsay suggests always using day-old rice for fried rice recipes to achieve the perfect texture.
Chef Jamie Oliver recommends adding a splash of rice vinegar for an extra layer of flavor.
Chef Ina Garten advises cooking the vegetables just until tender to maintain their nutritional value and vibrant color.