Healthy Chicken Fried Rice

This healthy spin on fried rice uses fiber-rich brown rice and lean chicken breast to deliver a balanced, protein-packed meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 tablespoon vegetable oil, divided · 117 kcal in the whole recipe
• 2 eggs, beaten · 111 kcal in the whole recipe
• 3 1/2 cups cooked brown rice · 942 kcal in the whole recipe
• 1 cup cooked chopped chicken breast · 179 kcal in the whole recipe
• 1 cup frozen mixed vegetables · 103 kcal in the whole recipe
• 2 green onions, sliced · 0 kcal in the whole recipe
• Soy sauce to taste (optional)

Method

1. Heat 1 teaspoon of the vegetable oil in a large skillet or wok over medium-high heat. Pour in the beaten eggs and scramble until fully cooked, then transfer them to a plate and set aside.

   

2. Add the remaining 2 teaspoons of oil and the cooked brown rice to the same pan. Stir-fry for 2 to 3 minutes, gently pressing the rice against the pan to break up any clumps.

   

3. Stir in the cooked chicken breast and frozen mixed vegetables. Continue to stir-fry for another 3 to 4 minutes until everything is thoroughly heated through.

   

4. Fold in the sliced green onions, the reserved scrambled eggs, and soy sauce to taste. Toss everything together quickly and serve hot.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.