Healthy Chicken Fried Rice

  • Time: 20 minutes (add 20 minutes if using uncooked brown rice)
  • Servings: 3
  • Serving Size: 6.0 ounces
  • Stage: Post-Recovery

INGREDIENTS:

  • Carrot - 1 medium (80 grams)
  • Yellow onion - 1/4 medium (40 grams)
  • Garlic clove - 1 medium (4 grams)
  • Chicken breast, skinless, uncooked - 240 grams
  • Sesame oil, toasted - 1 tbsp (14 grams)
  • Sea salt - 1/4 tsp
  • Black pepper, ground - 1/4 tsp
  • Peas, frozen - 1/2 cup (67 grams)
  • Brown rice, cooked - 1 cup (180 grams)(or 1/3 cup if using uncooked)
  • Soy sauce, low sodium - 1 tbsp (15 grams)

INSTRUCTIONS:

  1. Cook the brown rice if using uncooked (1/3 cup uncooked).
  2. Chop the carrot (peeled) and yellow onion. Finely chop the garlic. Set aside in separate small bowls. Cut the chicken breast into small cubes.
  3. Place a large pan over medium heat. Once hot, add half the sesame oil and the chicken cubes. Season with sea salt and black pepper and cook for 8 minutes.
  4. Reduce the heat to medium-low and add the carrot and onion. Cook for 2 minutes.
  5. Add the garlic and peas (frozen, no need to defrost). Cook for another 2 minutes.
  6. Add the cooked rice, soy sauce and the remaining 1/2 tbsp of sesame oil. Cook for a final 2 minutes. Stir frequently. Serve and enjoy!

*Note: Divide equally by the listed number of ingredients. Stays fresh in the refrigerator for 3-4 days.

NUTRITION FACTS per serving:

  • Calories 245
  • Protein 21 grams
  • Carbs 23 grams
  • Fat 7 grams
  • Fiber 3 grams
  • Sugar 3 grams
  • Iron 8% DV
  • Calcium 3% DV
  • Sodium 20% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: This high-protein recipe also packs a good amount of veggies that help you feel fuller for longer. Tip: If you like spicy food feel free to add a bit of sriracha sauce, it goes very well with this recipe.

Tags: dairy-free, high-protein, gastric sleeve, vsg, bariatric, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.