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Veggie-packed chicken fried rice recipe

Veggie-packed chicken fried rice recipe


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This chicken fried rice tastes better than any takeout and is packed with fresh vegetables. Get your kids involved by letting them choose which vegetables they want to include.

9 people made this

IngredientsServes: 4

  • 9 teaspoons vegetable oil, divided
  • 1 red pepper, cut into strips
  • 1/2 medium onion, sliced
  • 1 (175g) skinless, boneless chicken breast, cubed
  • 250g chopped courgettes
  • 250g chopped carrots
  • 100g chopped cabbage
  • 180g sliced sugar snap peas
  • 80ml low-salt chicken or vegetable stock
  • 1 1/2 tablespoons minced garlic
  • 1 tablespoon minced fresh ginger
  • 400g cooked short-grain brown rice
  • 2 tablespoons light soy sauce
  • 2 teaspoons sesame oil
  • 30g sliced spring onions
  • 1/2 teaspoon salt

MethodPrep:20min ›Cook:25min ›Ready in:45min

  1. Heat 2 teaspoons vegetable oil in a large lidded pan or wok over medium-high heat until it shimmers. Add red pepper and onion; cook, stirring occasionally, until crisp and tender, about 5 minutes. Transfer to a bowl.
  2. Add another 2 teaspoons oil to pan and heat until it shimmers. Add chicken and cook, stirring occasionally, until cooked through, about 5 minutes. Transfer to bowl with vegetables.
  3. Add another 2 teaspoons oil and heat until it shimmers. Add chopped courgette, carrots, cabbage and sugar snap peas; cook, stirring occasionally, 2 minutes. Add stock and cook, covered, until vegetables are crisp-tender, about 3 minutes more. Transfer to bowl with other vegetables.
  4. Add remaining 3 teaspoons oil to pan and heat until it shimmers. Add garlic and ginger and cook, stirring, 15 seconds. Add rice and cook, breaking up clumps and stirring occasionally, 2 minutes. Add bowl contents, soy sauce, sesame oil, spring onions and salt. Cook, stirring and tossing, until well mixed and heated through, about 5 minutes more.

Note:

You can use any other favourites such as broccoli, Brussels sprouts, cauliflower or green beans. Choose a mix of those you like most!

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Seriously though, how many of us keep a few random ingredients in our pantry at all times just in case we might need them someday? Well, this is the time to gather up some of those pantry staples and make this healthy and delicious chicken fried rice.

This recipe is perfect for those times when you return from vacation or a busy weekend and realize your fridge is bare. This is also a perfect recipe for when you’re on a budget. One serving can cost as little as $1.50 per serving depending on where you get your ingredients.


In this easy quinoa recipe, tomatillos work double-duty: some are pureed to flavor the cooking liquid, others are chopped and stirred in raw for color and texture. Serve with grilled chicken, steak or fish, and a dollop of sour cream.

This cheesy eggplant casserole has a light custard with deliciously tender and flavorful summer vegetables and fresh herbs. The cheese makes this easy dish creamy and decadent. Enjoy it for brunch or dinner with a green salad on the side.


Chicken With Fried Cauliflower Rice

This savory cauliflower dish has all the flavor and feel of takeout, minus the carbs.

Tempted by takeout? Try this healthier take on the indulgent classic. This veggie-packed cauliflower chicken fried rice recipe has 18 grams of carbs, less than 400 calories, and 34 grams of protein. Get this recipe and other slimming meal ideas in Fill Your Plate, Lose The Weight, available here or on Amazon.

plus 2 teaspoons grapeseed oil

boneless, skinless chicken breast, pounded to even thickness

red peppers, finely chopped

small carrots, finely chopped

small onion, finely chopped

cloves garlic, finely chopped

scallions, finely chopped, plus more for serving

1. Heat a large, deep skillet over medium-high heat. Add 1 tablespoon oil, then chicken and cook until golden brown, 3 to 4 minutes per side transfer to a cutting board and let rest for 6 minutes before slicing.

2. Add 2 teaspoons oil to skillet, then eggs, and scramble until just set, 1 to 2 minutes transfer to a bowl.

3. Add red pepper, carrot, and onion and cook, stirring often until just tender, 4 to 5 minutes. Stir in garlic and cook, 1 minute. Toss with scallions and peas.

4. Add cauliflower, soy sauce, and rice vinegar and toss to combine. Then let the cauliflower sit, without stirring, until beginning to brown 2 to 3 minutes. Toss with sliced chicken and eggs.

NUTRITION (per serving): 340 calories, 34 g protein, 18 g carbohydrates, 6 g fiber, 6 g sugars (0 g added sugars), 13 g fat (2.5 g sat fat), 230 mg cholesterol, 500 mg sodium


She demonstrates how to prepare a vegetable-filled fried rice and a saucy stir-fried chicken with basil.

Three-Cup Chicken

This is a classic Taiwanese recipe that is perfect for an easy and speedy supper. It’s called three-cup chicken because traditionally it uses 1 cup of soy sauce, 1 cup of rice wine and 1 cup of toasted sesame oil. I love this dish because it’s the perfect mid-week supper. It is a fuss-free recipe for a fabulous family meal that is inexpensive too.

Egg, Asparagus, Corn and Shiitake Mushroom Fried Rice

I love fried rice because it's the perfect balance between comfort food and healthy food. This flavorful, light dish is the perfect accompaniment to Chinese main dishes but is also great as a meal on its own drizzled with chili sauce.

If you like those Asian-inspired recipes, you should also try these:


Do I have to eat this Breakfast Fried Rice for Breakfast?

Absolutely not!! In fact, I eat this Breakfast Fried Rice for lunch 80% of the time. It makes great leftovers, which is why I would always recommend this dish for meal prep purposes. It’s the kind of meal that I make one day, and then eat as leftovers for at least two or three more meals after that!

If storing leftovers in the fridge, use airtight containers and enjoy within four days. I would guess this meal would freeze well in an airtight freezer safe container, but I have not yet determined this for sure!

Other recipes you should try from Project Meal Plan:

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Healthy Chicken & Veggie Fried Rice Meal-Prep

Spice up your meal prep routine with these healthy veggie-packed chicken fried rice meal prep bowls. They come together in under 30 minutes in just one pan and are full of flavor!
Fried rice was my favorite Chinese dish growing up and now as an adult, it&rsquos still one of my top 3 picks. Today we&rsquore making a healthier version of this classic by using brown rice and adding lots of veggies and chicken for a protein-packed lunch that will keep you going all week long!

To being, you will need cooked rice. We like to use brown rice but white rice or quinoa will also work. If you are on a low carb or keto diet, consider using cauliflower fried rice. For the veggies, frozen carrots, and peas work perfectly for this dish.

The next step is to simple stir-fry the chicken and veggies until cooked through and tender and then add the cooked rice and soy sauce. Serve warm or divide into meal prep containers and drizzle with sriracha for a spicy kick. Enjoy for up to 4 days in the fridge or freeze for up to 2 months!


My Singapore-style fried rice

Make your own chilli jam using ½ a cup of deseeded chopped fresh chillies, ½ a cup of white wine vinegar, ½ a cup of sugar or apricot jam, and a couple of peeled finely chopped garlic cloves. Simply pop it all in a pan and boil down until thick and syrupy.

EASY SWAPS:
– I would normally use basmati rice in this dish, but you could use one of those packs of cooked rice. Or fine rice noodles would be delicious. Or go for a mixture!
– I went for sausage and bacon here because that’s what I had left in the fridge, but absolutely use ham or smoked meat, which is more classic. This recipe is also great for using up cooked leftover meat, whatever you’ve got.
– Use whatever curry paste you’ve got to hand.
– When it comes to the sprinkle, any seeds will do, sesame, flax, pumpkin or sesame, or you could go for crushed nuts like peanuts or cashews, dry roasted nuts or even some crushed wasabi peas. Get creative!


Quinoa Veggie "Fried Rice"

Yield: 4 servings

prep time: 10 minutes

cook time: 20 minutes

total time: 30 minutes

Quinoa is a wonderful substitute in this protein-packed veggie “fried rice”!

Ingredients:

  • 2 tablespoons olive oil, divided
  • 2 large eggs, beaten
  • 2 cloves garlic, minced
  • 1 small onion, diced
  • 8 ounces mushrooms, sliced
  • 1 head broccoli, cut into florets
  • 1 zucchini, chopped
  • 1/2 cup frozen corn
  • 1/2 cup frozen peas
  • 2 carrots, peeled and grated
  • 3 cups cooked quinoa
  • 1 tablespoon grated fresh ginger
  • 3 tablespoons soy sauce
  • 2 green onions, sliced
  • Sriracha, for serving

Directions:

  1. Heat 1 tablespoon olive oil in a medium skillet over low heat. Add eggs and fry until cooked through, about 2-3 minutes per side, flipping only once. Let cool before dicing into small pieces.
  2. Heat remaining 1 tablespoon olive oil in a large skillet or wok over medium high heat. Add garlic and onion, and cook, stirring often, until onions have become translucent, about 4-5 minutes.
  3. Add mushrooms, broccoli and zucchini. Cook, stirring constantly, until vegetables are tender, about 3-4 minutes.
  4. Add corn, peas, carrots and quinoa. Cook, stirring constantly, until heated through, about 1-2 minutes.
  5. Add ginger and soy sauce, and gently toss to combine. Cook, stirring constantly, until heated through, about 2 minutes.
  6. Stir in green onions and eggs.
  7. Serve immediately, drizzled with Sriracha, if desired.

Did you Make This Recipe?

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My Cook’s Notes

1. Swap avocado oil for canola oil.

This recipe calls for canola oil, but I reach for avocado oil instead . It’s got very little flavor, is rich in antioxidants and has the high smoke point needed when browning the chicken. If it’s not already in your toolbox you should give it a try.

2. Skim (and save) the fat.

Once you refrigerate the sauce, the fat will come to the top and be easy to skim — but don’t throw it away! Use it to marinate soft or hard boiled eggs for a super savory treat. The flavor makes a great addition to toasts, salads and soups or grain bowls made with leftover chicken.

3. Switch up the grains.

Adobo is traditionally served with fluffy white rice or garlic fried rice, but once you’ve made the original you can adapt it to your taste with other grains like farro or quinoa or even cauliflower rice.

4. Pile on the veggies.

The adobo sauce is addictive and makes any vegetable you pour it on extra tasty. My go-tos are sauteed mushrooms (for a major kick of umami) and spinach, but use up whatever you’ve got on hand.

5. Make it for a crowd.

As I mentioned, I’m usually cooking for one, so I’ll halve the recipe (which calls for 8 bone-in chicken thighs). But if you’re cooking for more, make the full recipe. This dish could easily be a dinner-party showstopper. (Remember those?)