Garlic Chicken Fried Brown Rice with Easy, Healthy Ingredients

Garlic Chicken Fried Brown Rice is an elevated twist on traditional fried rice. Combining the bold flavors of garlic with the hearty texture of brown rice and tender chicken, this dish not only satisfies your taste buds but also offers a more nutritious option. Fried rice is a staple of many Asian cuisines, and by swapping in brown rice for the usual white rice, we’re giving this classic recipe a healthy upgrade. Whether you’re aiming for a weeknight dinner or meal prepping for the week, this dish is packed with flavor, protein, and fiber.

Ingredients

For this recipe, you’ll need:

• 1 lb chicken breast (cut into bite-sized pieces)
• 3 cups cooked brown rice (preferably chilled)
• 4 cloves garlic (minced)
• 2 tbsp soy sauce (low sodium)
• 1 tbsp sesame oil
• 1 tbsp vegetable oil (for stir-frying)
• 2 eggs (lightly beaten)
• 1 medium onion (finely chopped)
• 1 cup peas and carrots mix (frozen or fresh)
• 1 tbsp rice vinegar
• 2 green onions (chopped)
• 1/4 tsp black pepper
• Pinch of red pepper flakes (optional for heat)

Instructions

Step 1: Prepare the Chicken

1. Heat 1 tbsp of vegetable oil in a large pan or wok over medium-high heat.
2. Add the chicken pieces and cook until browned and cooked through, about 5-6 minutes.
3. Remove the chicken from the pan and set it aside.

Step 2: Cook the Aromatics

1. In the same pan, lower the heat slightly and add the minced garlic and chopped onion.
2. Cook until the garlic is fragrant and the onion has softened, about 2-3 minutes. Be careful not to burn the garlic.

Step 3: Add the Vegetables and Eggs

1. Push the garlic and onions to one side of the pan, then pour the lightly beaten eggs into the cleared space. Scramble them until they’re cooked through, then mix them back into the onions and garlic.
2. Add the peas and carrots to the pan and cook for another 2-3 minutes until heated through.

Step 4: Fry the Brown Rice

1. Increase the heat to medium-high, and add the cooked and chilled brown rice to the pan. It’s important to use chilled rice as it helps achieve the classic fried rice texture.
2. Stir-fry the rice for 5-7 minutes, allowing it to crisp up slightly in some places. Make sure to keep stirring to prevent sticking.

Step 5: Combine and Season

1. Return the cooked chicken to the pan and mix it with the rice and vegetables.
2. Add the soy sauce, rice vinegar, and sesame oil, tossing everything together until well combined.
3. Season with black pepper, a pinch of red pepper flakes (optional), and top with the chopped green onions.

Step 6: Serve

1. Serve your Garlic Chicken Fried Brown Rice hot, and enjoy the perfect combination of garlic, savory chicken, and nutty brown rice.

Tips and Variations

• Is brown rice good as fried rice? Yes! Brown rice has a firmer texture and nuttier flavor than white rice, which makes it a fantastic base for fried rice. It also contains more fiber, making it a healthier option.
• Use chilled rice: One of the keys to perfect fried rice is using rice that has been cooked and chilled. Freshly cooked rice is too soft and can result in a mushy texture.
• Make it vegetarian: Skip the chicken and add more veggies like bell peppers, broccoli, or zucchini for a plant-based version.
• Egg substitute: If you want to make the dish vegan, you can leave out the eggs and increase the amount of tofu or tempeh for protein.
• Can you use brown rice flour for frying? Brown rice flour can be used as a coating for fried foods, but for this recipe, cooked whole brown rice works best to achieve the right texture.

Nutritional Information (Per Serving)

• Calories: 400
• Protein: 27g
• Fat: 12g
• Carbohydrates: 48g
• Fiber: 5g
• Sugar: 3g

This Garlic Chicken Fried Brown Rice is not only packed with flavor but also offers a balanced nutritional profile that fits well into a healthy diet.

If you’re looking for a nutritious, delicious, and satisfying meal, Garlic Chicken Fried Brown Rice should definitely be on your list. The combination of tender chicken, garlic, and hearty brown rice makes this dish a standout. It’s a perfect option for a family meal or a quick dinner. Plus, it reheats beautifully, making it a great choice for meal prep.