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Chicken and Vegetable Fried Rice

This healthy fried rice recipe is loaded with vegetables and made with whole grain brown rice. Kid-friendly and naturally gluten free!

Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 4
Calories: 357 kcal
Course: Main Course
Cuisine: Asian

Ingredients

  • 8 oz chicken breast (diced)
  • 1 medium onion (diced)
  • 1 medium zucchini (diced)
  • 1 ear corn (kernels removed)
  • 1 c green peas
  • ½ c edamame (shelled and cooked)
  • 2 c broccoli (cooked and cut into small florets)
  • 1 egg
  • 2 c leftover brown rice (preferably cold)
  • 1 tbs sesame oil
  • 2 tbs soy sauce (low sodium)
  • 1 tbs rice wine vinegar
  • 1 c scallions (minced)

Instructions

    Cup of Yum
  1. Heat a wok or large pan over medium-high heat and spray with non-stick spray.(Tip: Save the sesame oil calories to finish the dish vs. using them to cook the ingredients. You won’t miss the calories and you won’t notice a change in flavor.)
  2. Saute chicken breast about 4 minutes per side. No need to move the chicken constantly – let it brown and gain flavor.
  3. Once cooked, remove from pan and reserve.
  4. In the same pan, add onion and zucchini; cook for 3-4 minutes.
  5. Add corn kernels, peas, edamame and broccoli.
  6. Stir fry for about 2 minutes to heat.
  7. Move the veggies to the perimeter of the pan and in the middle, add the egg.
  8. Using a wooden spoon, quickly stir the egg to scramble.
  9. Add the reserved, cold brown rice, cooked chicken and sesame oil. Stir well to distribute the oil and spread the rice and veggies all over the pan.
  10. Walk away from the pan and let the ingredients brown a bit.
  11. After about 2 minutes, stir and let sit for another 2 minutes to brown.
  12. Add soy sauce, rice vinegar and scallions. Stir well and serve.

Notes

  • Excellent source of Vitamin C, good source Vitamin A, calcium and iron.

Nutrition Information

Calories 357kcal (18%) Carbohydrates 47.9g (16%) Protein 25g (50%) Fat 8.6g (13%) Polyunsaturated Fat 1.1g Cholesterol 75mg (25%) Sodium 164mg (7%) Fiber 8.8g (35%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 357

% Daily Value*

Calories 357kcal 18%
Carbohydrates 47.9g 16%
Protein 25g 50%
Fat 8.6g 13%
Polyunsaturated Fat 1.1g 6%
Cholesterol 75mg 25%
Sodium 164mg 7%
Fiber 8.8g 35%

* Percent Daily Values are based on a 2,000 calorie diet.