Sunday is often our meal planning and weekly lunch prep day since we both like to take healthy lunches to work when we can. One of our healthy go-to’s is a high protein chicken fried rice recipe (that’s SO easy, too!).
I want to quickly pay homage to the Aroma rice cooker Greg received as a Christmas gift a couple of years ago, and that I have declared “the greatest kitchen invention since the coffeemaker.” You just follow the rice-to-water ratio the user’s manual suggests, and voila! You cannot, in any way, ever mess rice up with this machine.
3.5 cups whole grain brown rice, prepared
3 boneless, skinless chicken breasts, cooked
1 cup peas and carrots, frozen
2 cloves garlic, minced
2 or 3 eggs (we use 3)
3 tablespoons sesame oil
1/4 cup soy sauce
As I mentioned above, we use a rice cooker. But if you don’t have one, just prepare the rice according to the package instructions to yield 3.5 cups cooked rice.
While the rice cooks, I cook the chicken breasts in a large skillet on medium-high heat with just a little bit of olive oil and cracked black pepper.
Remove the cooked chicken and heat the sesame oil in the same skillet on medium heat. Add garlic, peas and carrots.
Stir fry until tender. Crack eggs into the pan and scramble, mixing throughout the vegetables. Add the rice, chicken and soy sauce to the pan.
This recipe makes about 3 meals, so I’ve calculated the nutritional breakdown per serving:
Fat: 13 g
Protein: 36 g
Carbohydrates: 38 g