When you’re pressed for time but still want a meal that’s both nutritious and tasty, this easy and healthy chicken fried rice is the answer. Packed with protein, vegetables, and whole grains, it’s a complete dish that can be ready in just 30 minutes!
Why Choose Chicken Fried Rice?
Chicken fried rice is not only a delicious option but also a balanced one. Here are a few reasons why this dish is a great addition to your weekly meal plan:
- High Protein Content: Chicken is a lean protein that helps build and repair muscle tissues. Combined with eggs, this dish is a protein powerhouse.
- Nutritious: With the addition of vegetables like peas, carrots, and bell peppers, you’re also getting essential vitamins and minerals.
- Quick & Easy: This recipe is simple to make and doesn’t require any special cooking skills. It’s perfect for busy weeknights.
- Customizable: You can easily adapt this recipe to your taste by adding more vegetables, swapping chicken for tofu, or using brown rice for added fiber.
Ingredients for Easy & Healthy Chicken Fried Rice
To make this tasty dish, you’ll need the following ingredients:
- 2 cups of cooked rice (preferably day-old)
- 1 chicken breast, diced
- 2 large eggs
- 1 cup of mixed vegetables (peas, carrots, bell peppers)
- 2 tablespoons of soy sauce
- 1 tablespoon of sesame oil
- 2 cloves of garlic, minced
- 1 small onion, diced
- Salt and pepper to taste
- Green onions for garnish (optional)
Step-by-Step Instructions
Step 1: Prepare Your Ingredients
Start by dicing the chicken breast into small, bite-sized pieces. Chop the onion and garlic, and set aside. If you’re using fresh vegetables, chop them as well. Beat the eggs in a small bowl.
Step 2: Cook the Chicken
Heat a large skillet or wok over medium heat. Add a tablespoon of sesame oil. Once the oil is hot, add the diced chicken breast. Cook until the chicken is no longer pink, about 5-7 minutes. Remove the chicken from the pan and set it aside.
Step 3: Scramble the Eggs
In the same pan, add the beaten eggs. Scramble them until fully cooked. Once done, remove them from the pan and set aside.
Step 4: Sauté the Vegetables
Add a little more oil to the pan if needed. Toss in the diced onion and minced garlic. Sauté until fragrant, about 2 minutes. Then, add the mixed vegetables and cook for another 3-5 minutes until they’re tender.
Step 5: Combine Everything
Add the cooked chicken, scrambled eggs, and rice to the pan with the vegetables. Pour in the soy sauce and stir everything together until the rice is heated through and evenly coated with sauce. Season with salt and pepper to taste.
Step 6: Serve and Enjoy
Garnish with chopped green onions if desired. Serve hot and enjoy your easy, healthy chicken fried rice!
Tips for Making the Perfect Chicken Fried Rice
Use Day-Old Rice:
Day-old rice is ideal because it’s less sticky and holds up better when fried. If you don’t have day-old rice, spread freshly cooked rice on a baking sheet and let it cool for 10-15 minutes before using.
Don’t Overcrowd the Pan:
To get that perfect fried texture, make sure not to overcrowd the pan. Cook the ingredients in batches if necessary to ensure everything cooks evenly.
Customize to Your Liking:
Feel free to add more veggies or swap out the protein. This recipe is versatile and can be tailored to your preferences.
Nutritional Benefits of Chicken Fried Rice
This dish is not only easy to make but also packs a nutritional punch. Here’s what you’re getting with each serving:
- High Protein: Chicken and eggs provide a substantial amount of protein, which is essential for muscle repair and growth.
- Vitamins and Minerals: The mixed vegetables offer a variety of vitamins (like vitamin A and C) and minerals (like potassium and magnesium) that are crucial for overall health.
- Healthy Fats: The sesame oil adds a small amount of healthy fats, which are important for brain function and hormone production.
Conclusion
Easy and healthy chicken fried rice is a perfect high-protein meal that’s both satisfying and nutritious. Whether you’re meal prepping for the week or whipping up a quick dinner, this recipe is sure to become a staple in your kitchen. Enjoy this versatile dish that can be customized to fit your taste and dietary needs, all while keeping you full and energized!