Fried Rice with Chicken and Vegetables
Low-sodium soy sauce and garlic powder create a delicious flavor for this brown rice, vegetable, and chicken dish.
- 6 Servings
- Less than $3.00
Fried Rice with Chicken and Vegetables
Low-sodium soy sauce and garlic powder create a delicious flavor for this brown rice, vegetable, and chicken dish.
- 6 Servings
- Less than $3.00
Ingredients
- 2 tablespoons vegetable oil
- 3 cups cooked brown rice
- 1 carrot
- 1/2 bell pepper
- 1/2 cup chopped onion
- 1/2 cup chopped broccoli
- 2 tablespoons soy sauce, low-sodium
- 1/2 teaspoon black pepper
- 1 teaspoon garlic powder
- 2 medium eggs, beaten
- 3/4 cup cooked bite-size pieces of chicken
Steps
1
Wash hands with soap and water.
2
Heat oil in a large skillet over medium heat.
3
Add rice and stir for 5 minutes.
4
Stir in carrot, bell pepper, onion, broccoli, soy sauce, black pepper, and garlic powder. Cook until vegetables are tender.
5
Remove mixture from pan.
6
Pour eggs into pan and scramble.
7
Put vegetable mix and rice back in the pan and mix with scrambled eggs.
8
Add chicken and cook until hot.
9
Refrigerate leftovers.
Ingredients
Serving Size: 1 cup, 1/6 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 215 |
| Total Fat | 8 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.3 g |
| Omega 3 - EPA | 1 mg |
| Omega 3 - DHA | 10 mg |
| Cholesterol | 71 mg |
| Carbohydrates | 26 g |
| Dietary Fiber | 3 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 11 g |
| Minerals | |
| Calcium | 33 mg |
| Potassium | 244 mg |
| Sodium | 311 mg |
| Copper | 144 mcg |
| Iron | 1 mg |
| Magnesium | 58 mg |
| Phosphorus | 174 mg |
| Selenium | 20 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 114 mcg RAE |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0.2 mg |
| Vitamin C | 16 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 16 mcg |
| Folate | 25 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 3 mg |
| Choline | 71 mg |
Source:
- Adapted from Fried Rice, Colorado State University and University of California at Davis. Eating Smart Being Active Recipes.