Nutritious Chicken and Vegetable Fried Rice
Discover a delightful twist on traditional fried rice with this Nutritious Chicken and Vegetable Fried Rice recipe. Packed with high-fiber brown rice, lean chicken, and a medley of colorful vegetables, this dish offers a satisfying combination of flavors while keeping your meal low in fat and high in protein. Ideal for family dinners or meal prep, this healthy option is both delicious and nourishing. If fresh bean sprouts are unavailable, feel free to skip them for an equally delicious dish; just be sure to steer clear of canned versions!
4
Servings
165
Calories
11
Ingredients
Ingredients
Low-sodium low-fat chicken broth
1 1/2 cups (liquid)
Brown rice
3/4 cup (uncooked)
Salt
1 pinch (to taste)
Sesame oil
1 teaspoon (for cooking)
Boneless skinless chicken breasts
2 (chopped)
Sliced mushrooms
1 cup (fresh)
Green onions
2 (chopped)
Diced carrots
2 (fresh)
Sliced celery
3/4 cup (fresh)
Light soy sauce
1/4 cup (for seasoning)
Bean sprouts
2 cups (fresh (omit if unavailable))
Instructions
1
1. In a saucepan, combine 1 1/4 cups of low-sodium chicken broth, brown rice, and a pinch of salt. Bring to a boil over medium-high heat.
2
2. Once boiling, reduce the heat to low, cover, and simmer for about 25 minutes, or until the liquid is fully absorbed.
3
3. Fluff the cooked rice with a fork and set aside.
4
4. In a large non-stick skillet, heat the sesame oil over medium-high heat.
5
5. Add the chopped chicken breasts and sliced mushrooms to the skillet. Cook for approximately 8 minutes, stirring frequently, until the chicken is fully cooked and no longer pink.
6
6. Incorporate the chopped green onions, diced carrots, and sliced celery into the skillet. Stir well and cook for an additional 2 minutes until vegetables are slightly tender.
7
7. Add the cooked brown rice, the remaining chicken broth, and the light soy sauce. Stir to combine all ingredients and let simmer for 5 minutes, allowing the flavors to meld.
8
8. Finally, add the bean sprouts to the skillet, and gently toss everything together until combined and heated through.
Nutrition Information
2.5g
Fat
17.5g
Carbs
15g
Protein
2.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is called Nutritious Chicken and Vegetable Fried Rice.
How many servings does this fried rice recipe make?
This recipe makes 4 servings.
What are the total calories per serving?
Each serving contains 165 calories.
How much protein is in one serving?
There are 15g of protein per serving.
Is this recipe considered low in fat?
Yes, it is low in fat with only 2.5g per serving.
What type of rice is used in this dish?
This recipe uses uncooked brown rice for added fiber.
Can I use canned bean sprouts?
No, the recipe specifically recommends steering clear of canned bean sprouts.
What should I do if fresh bean sprouts are unavailable?
If fresh bean sprouts are not available, you can simply skip them for an equally delicious dish.
How much fiber is in each serving?
Each serving provides 2.5g of fiber.
What kind of oil is used for cooking?
The recipe uses 1 teaspoon of sesame oil.
What type of chicken is required?
You will need 2 boneless skinless chicken breasts, chopped.
How long does it take to cook the brown rice?
The brown rice should simmer for about 25 minutes or until the liquid is absorbed.
What vegetables are included in this fried rice?
The recipe includes mushrooms, green onions, carrots, celery, and bean sprouts.
How much soy sauce is needed?
The recipe calls for 1/4 cup of light soy sauce.
What liquid is used to cook the rice?
The rice is cooked in 1 1/4 cups of low-sodium chicken broth.
Is this recipe suitable for meal prep?
Yes, this dish is identified as an ideal option for meal prep.
What is the total carbohydrate count per serving?
Each serving contains 17.5g of carbohydrates.
How long should I cook the chicken and mushrooms?
Cook the chicken and mushrooms for approximately 8 minutes until the chicken is no longer pink.
Is this recipe low GI?
Yes, 'low gi' is one of the tags associated with this recipe.
What is the preparation for the carrots and celery?
The carrots should be diced and the celery should be sliced before cooking.
How many green onions are used?
The recipe requires 2 chopped green onions.
What is the total amount of chicken broth used in the entire recipe?
A total of 1 1/2 cups of chicken broth is used.
When do I add the bean sprouts?
Add the bean sprouts at the final step, tossing everything together until heated through.
Does this recipe use low-sodium ingredients?
Yes, it uses low-sodium chicken broth and light soy sauce to help manage sodium levels.
How do I prepare the rice once it is cooked?
Once the liquid is absorbed, fluff the rice with a fork and set it aside.
How long do the vegetables cook before adding the rice?
After adding the onions, carrots, and celery, stir and cook for an additional 2 minutes.
What heat level should I use to boil the rice?
Bring the rice and broth to a boil over medium-high heat.
What is the protein source for this meal?
The protein source is lean boneless skinless chicken breasts.
Is this a one-dish meal?
Yes, this recipe is tagged as a one-dish meal.
How much uncooked brown rice is required?
The recipe calls for 3/4 cup of uncooked brown rice.