Healthy Chicken and Veggie Fried Rice

Ingredients

• 30 ml (2 tbsp)olive oil
• 454 g (1 lb)chicken breasts, cut into bite-sized cubes
• 75 g (½ cup)onion, diced
• 1red bell pepper
• 150 g (1 cup)frozen peas
• 1 clovegarlic, minced
• 45 ml (3 tbsp)soy sauce
• to tastesalt and pepper
• 585 g (3 cups)cooked brown rice
• 130 g (1 cup)frozen carrots
• 180 g (2 cups)purple cabbage

Instructions

1. 1

   Cook the chicken

   Heat 30 ml (2 tablespoons) of olive oil in a large skillet or pan over medium-high heat. Add the chicken, season generously with salt and pepper, and cook until just cooked through.

2. 2

   Stir-fry the vegetables

   Add the onion, bell pepper, carrots, peas, cabbage and garlic, then sauté for 1 minute. Add the rice and soy sauce and stir-fry for 2–3 minutes, or until everything is cooked through.

3. 3

   Cool and portion

   Leave the rice to cool for 5 minutes, then divide it among 4 meal-prep containers and drizzle with sriracha if desired. Let it cool before refrigerating or freezing. To reheat, microwave on medium-high for 2 minutes or until steaming.

What is chicken and veggie fried rice?

Fried rice has roots in Chinese cooking, while this version uses familiar American-style meal-prep ingredients, including brown rice, chicken and frozen vegetables. It turns cooked rice into a one-pan meal with a mix of savoury, sweet and fresh flavours.

Brown rice gives the dish a chewy base, while the chicken adds substance and the vegetables bring colour and variety. The short stir-fry keeps the preparation straightforward.

Nutrition and macros by portion

The nutrition label shows one serving as written: 436 calories, 33g protein, 50g carbs, 12g fat.

The brown rice supplies most of the carbohydrates, while the olive oil contributes much of the fat and the chicken provides most of the protein. Pair a portion with extra non-starchy vegetables, such as a simple salad, to add more variety to the plate.

The ingredient choices

Brown rice: use rice that is already cooked, as the method adds it to the pan only after the chicken and vegetables have had a brief turn in the oil.

Frozen vegetables: the peas and carrots go straight into the pan, making them convenient for a quick meal. The red pepper, onion and purple cabbage add further colour and crunch.

Getting the chicken right

Even pieces: cut the chicken into bite-sized cubes so they cook at a similar pace. Keep the pan at medium-high heat and cook until the pieces are just cooked through before adding the vegetables.

The quick stir-fry

Vegetables first: sauté the onion, pepper, carrots, peas, cabbage and garlic for 1 minute, as directed. This brief cooking time warms the vegetables while keeping the process moving.

Rice last: add the cooked rice and soy sauce together, then stir-fry for 2–3 minutes. The dish is ready when it is heated through.

Seasoning and serving

Salt and pepper: season the chicken generously, then let the soy sauce season the rice and vegetables. Taste before adding extra salt, since soy sauce is already salty.

Sriracha: a drizzle is optional and adds heat at serving time. Serve the fried rice on its own or alongside a simple salad.

Meal-prep timing

Cooling: after the 5-minute rest, divide the rice among four containers and allow it to cool before chilling or freezing, as the method specifies. Keep the portions covered for storage.

Reheating: microwave a portion on medium-high for 2 minutes, or until steaming. If it is not hot throughout, continue heating until it is.

Recipe notes & tips

• Cut the chicken into evenly sized cubes so it cooks at a similar rate.
• Have the vegetables, cooked rice and soy sauce ready before heating the pan.
• Use a large skillet or pan to give the ingredients room to stir-fry.
• Season the chicken with salt and pepper before cooking.
• Check that the rice is steaming hot before serving or portioning.

Variations

• Add ginger: stir a little minced fresh ginger in with the garlic.
• Make it spicier: finish each portion with sriracha, as suggested in the method.
• Use white rice: swap in cooked white rice while keeping the rest of the method the same.
• Change the vegetables: replace one of the vegetables with another quick-cooking option.
• Add egg: scramble an egg in the pan before cooking the chicken, then return it to the rice at the end.

Common mistakes to avoid

• Crowding the pan: use a large skillet so the ingredients can be stirred properly.
• Overcooking the chicken: cook it just through before adding the vegetables.
• Adding uncooked rice: the method calls for cooked brown rice, so cook it ahead.
• Skipping the short vegetable sauté: give the vegetables and garlic the full 1 minute before adding the rice.
• Storing it while hot: allow the rice to cool before refrigerating or freezing.

How to store

Divide the cooled rice into covered meal-prep containers and refrigerate or freeze. The supplied method does not specify a storage duration; reheat in the microwave on medium-high for 2 minutes or until steaming.

Frequently asked questions