Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
If you love traditional fried rice but don’t love the calorie price tag that comes with it, this recipe is for you! This healthy chicken and vegetables fried rice recipe is loaded with vegetables and made with whole grain brown rice. This kid-friendly family favorite is also naturally gluten free!
If you love traditional fried rice but don’t love the calorie price tag that comes with it, this recipe is for you! The best part? It is designed for leftovers. In fact, one of the secrets to delicious brown rice is to use leftover, cold rice.
Here are a few tricks I used to boost the nutrition of this delicious Chinese American classic:
- Good Quality Brown Rice: For years I relied on boxed, quick-cooking brown rice but found my dishes always coming up flat. The rice was mushy and lacked real flavor. All of that changed when I discovered Nishiki Brown Rice. It takes a little longer to cook but I make a big batch in my rice cooker once/week and use it all week long.
- Load up on Veggies: This recipe is ideal for leftover veggies or whatever you happen to discover that week at the farmer’s market. As always, use this recipe as a method not a guide book. If you have asparagus and green beans? Use them. No broccoli? Skip it. Make it your own.
- More Veggies = Less Meat: By loading up on veggies, you can use less meat. If you want to eat more organic meat but can’t handle the price tag, this is a great recipe for stretching your food dollar.
- Sesame Oil: In lieu of using canola oil to stir fry all the ingredients, I save my calories for sesame oil which has a very strong, rich flavor. By using a more flavorful oil, I can get away with using less of it.
Your chop sticks are waiting.
Chicken and Vegetable Fried Rice
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4
Calories: 357kcal
This healthy fried rice recipe is loaded with vegetables and made with whole grain brown rice. Kid-friendly and naturally gluten free!
Questions / Comments?
Print Recipe
Ingredients
- 8 oz chicken breast diced
- 1 medium onion diced
- 1 medium zucchini diced
- 1 ear corn kernels removed
- 1 c green peas
- 1/2 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
- 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.)
- Saute chicken breast about 4 minutes per side. No need to move the chicken constantly - let it brown and gain flavor.
- Once cooked, remove from pan and reserve.
- In the same pan, add onion and zucchini; cook for 3-4 minutes.
- Add corn kernels, peas, edamame and broccoli.
- Stir fry for about 2 minutes to heat.
- Move the veggies to the perimeter of the pan and in the middle, add the egg.
- Using a wooden spoon, quickly stir the egg to scramble.
- 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.
- Walk away from the pan and let the ingredients brown a bit.
- After about 2 minutes, stir and let sit for another 2 minutes to brown.
- Add soy sauce, rice vinegar and scallions. Stir well and serve.
Recipe Notes:
Excellent source of Vitamin C, good source Vitamin A, calcium and iron.
Nutrition Facts
Chicken and Vegetable Fried Rice
Amount Per Serving
Calories 357
Calories from Fat 77
% Daily Value*
Fat 8.6g13%
Polyunsaturated Fat 1.1g
Cholesterol 75mg25%
Sodium 164mg7%
Carbohydrates 47.9g16%
Fiber 8.8g37%
Protein 25g50%
* Percent Daily Values are based on a 2000 calorie diet.
DID YOU MAKE THIS RECIPE?Tag me @thelemonbowl using the hashtag #thelemonbowl to be featured!
Questions or Comments?Click Here to send me a note and rate the recipe!
WANT MORE RECIPES?Sign up for my FREE NEWSLETTER and never miss a post!
Photography by Alejandro Photography // Recipe by The Lemon Bowl
For more delicious dinner recipes follow my {Healthy Entrees} board!
So good, gonna make this . I loove breast chicken and especially your fried chicken sounds to die for :)
I hope you love it!
I’ve made this several times and it’s always a hit. I’m making it again this week and will share the recipe and review at the end of the week in my “what we ate” post.
I’m so glad I hope you love it again!
I am going to try this today for my husband :-)
I hope he likes it!
What size is one serving?
2 cups! So sorry about that – I’ve updated the recipe.
I have gout. do you think this meal is OK for me?
Hi Mourad – I’m not positive – I would check with your doctor!
I really dig this rice recipe! So perfect for me!
Thanks – I dig it too! Let me know if you try it!
Hey Liz,
could I substitute any other vinegar for the rice vinegar? How much sesame oil should I use? Thanks! Can’t wait to try this!
1 tablespoon sesame oil – sorry about that! If you don’t have the rice vinegar, just skip it. I would pick it up the next time you’re at the store – it’s great on all stir-fries or in an Asian flavored salad dressing!
I bought some today because I saw it in some of your other recipes I want to try. Will let you know when I make it! Thanks!
It’s so good – let me know what you think!!
Family loved this! Thanks for the recipe and I am now using rice vinegar on everything!
So glad to hear!! It’s great on salads too!!