Veggie-Packed Chicken Fried Rice

Veggie-Packed Chicken Fried Rice

This is a better-than-takeout fried rice dish with zucchini, carrots, peppers, and more. It cuts the grease and loads up on fresh vegetables. Get your kids involved by letting them choose which veggies they want to include.

Prep Time:
20 mins
Cook Time:
25 mins
Total Time:
45 mins
Yield:
6 cups
Servings:
4

Ingredients

  • 9 teaspoons vegetable oil, divided
  • 1 red bell pepper, cut into strips
  • ½ medium onion, sliced
  • 1 (6 ounce) skinless, boneless chicken breast half, cut into cubes
  • 2 cups chopped zucchini
  • 2 cups chopped carrots
  • 1 cup chopped cabbage
  • 1 cup chopped sugar snap peas
  • 1/3 cup low-sodium chicken or vegetable broth
  • 1 ½ tablespoons minced garlic
  • 1 tablespoon minced fresh ginger
  • 2 cups cooked short-grain brown rice
  • 2 tablespoons low-sodium soy sauce
  • 2 teaspoons sesame oil
  • ¼ cup sliced green onions
  • ½ teaspoon salt

Directions

Step 1
Heat 2 teaspoons vegetable oil in a large lidded skillet or wok over medium-high heat until it shimmers. Add pepper and onion and cook, stirring occasionally, until crisp-tender, about 5 minutes. Transfer to a bowl.

Step 2
Add another 2 teaspoons oil to the skillet and heat until it shimmers. Add chicken and cook, stirring occasionally, until no longer pink, about 5 minutes. Transfer to bowl with vegetables.

Step 3
Add another 2 teaspoons oil and heat until it shimmers. Add chopped zucchini, carrots, cabbage, and snap peas; cook, stirring occasionally, 2 minutes. Add broth and cook, covered, until vegetables are crisp-tender, about 3 minutes more. Transfer to bowl.

Step 4
Add remaining 3 teaspoons oil to the skillet and heat until it shimmers. Add garlic and ginger, cook and stir for 15 seconds. Add rice and cook, breaking up clumps and stirring occasionally for 2 minutes. Add bowl contents, soy sauce, sesame oil, green onions, and salt. Cook, stirring and tossing, until well mixed and heated through, about 5 minutes more.

Tips

If you are starting with precooked chicken, you can skip cooking in step 2. Add in precooked chicken when you add the rice.

Nutrition Facts (per serving)

360
Calories
14g
Fat
42g
Carbs
16g
Protein
Nutrition Facts
Servings Per Recipe 4
Calories 360
% Daily Value *
Total Fat14g 18%
Saturated Fat2g 12%
Cholesterol25mg 8%
Sodium652mg 28%
Total Carbohydrate42g 15%
Dietary Fiber7g 25%
Total Sugars7g
Protein16g
Vitamin C69mg 346%
Calcium93mg 7%
Iron2mg 12%
Potassium724mg 15%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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source by allrecipe

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