Protein-Packed Chicken Fried Rice: Your Quick Dinner Hero

Chicken Fried Rice is a quick, protein-packed dinner option that’s sure to please everyone at the table.

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Prep Time 10

Cook Time 20

Total Time 30

Servings: 4 servings

Course: Dinner

Cuisine: Asian

Calories: 350

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Stir-Fry

1 tablespoon Vegetable Oil Use this as a cooking medium to prevent sticking and for layered flavors.
1 pound Boneless, Skinless Chicken Breasts Provides lean protein and meaty texture; dice for even cooking.
to taste Salt Essential seasonings to enhance the overall flavor profile.
to taste Pepper Essential seasonings to enhance the overall flavor profile.
2 cups Brown Rice Chilled, cooked grains deliver a chewy texture and whole-grain goodness.
2 large Eggs Adds protein and moisture for a satisfying meal; scramble in the pan.
1 cup Frozen Peas and Carrots Quick, colorful veggies that require no extra prep.

For Flavoring

3 cloves Garlic minced; infuses aromatic sweetness.
1 white onion White Onion diced; adds natural sweetness and crunch.
1 tablespoon Low-Sodium Soy Sauce Provides umami depth while keeping the sodium levels under control.
1 tablespoon Oyster Sauce Thick sauce adds sweetness and richness.
1 teaspoon Sesame Oil Adds a delightful fragrance; use sparingly.

For Garnish

2 tablespoons Green Onions sliced; stir in off heat to keep them vibrant.
to taste Sesame Seeds optional garnish that adds a nutty crunch.

Equipment

Large skillet or wok

Method

Step-by-Step Instructions

Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat for about 1 minute.
Add seasoned diced chicken, cooking for 5-6 minutes until golden brown and cooked through. Remove and keep warm.
In the same skillet, add oil, diced onion, and minced garlic. Sauté for 2-3 minutes until onion is translucent.
Push aside onion and garlic to scramble 2 beaten eggs for 1-2 minutes until fully cooked.
Add the chilled brown rice, breaking up clumps. Stir-fry for 3 minutes to heat through.
Mix in peas, carrots, cooked chicken, soy sauce, oyster sauce, and sesame oil, cooking for an additional 2-3 minutes.
Remove from heat and stir in sliced green onions.
Serve warm, garnished with sesame seeds if desired.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 45gProtein: 25gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gCholesterol: 160mgSodium: 600mgPotassium: 600mgFiber: 4gSugar: 2gVitamin A: 500IUVitamin C: 20mgCalcium: 20mgIron: 2mg

Notes

Ensure your brown rice is chilled and clump-free; this prevents sticking during stir-frying and leads to better texture. Adjust sauces for health preferences as needed.

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