Veggie-Packed Chicken Fried Rice: A Healthy & Delicious One-Pan Meal

Chicken fried rice is a classic takeout favorite, but it can often be loaded with sodium and lacking in essential nutrients. This recipe transforms the familiar comfort food into a vibrant and healthy meal by packing it with a rainbow of vegetables. This veggie-packed chicken fried rice is quick, easy to make, and perfect for a weeknight dinner. It’s also a great way to use up leftover rice and cooked chicken. Plus, you can easily customize it with your favorite veggies and sauces.

Why You’ll Love This Recipe

* **Healthy & Nutritious:** Packed with a variety of colorful vegetables, providing essential vitamins and minerals.
* **Quick & Easy:** Ready in under 30 minutes, making it ideal for busy weeknights.
* **One-Pan Meal:** Minimal cleanup required!
* **Customizable:** Easily adapt the recipe to your dietary preferences and available ingredients.
* **Great for Leftovers:** A fantastic way to use leftover rice and cooked chicken.
* **Budget-Friendly:** Uses affordable ingredients that you likely already have on hand.

Ingredients You’ll Need

* **Cooked Rice:** Day-old rice is best! Freshly cooked rice tends to be too sticky and will clump together. Long-grain rice, such as jasmine or basmati, works well. You can also use brown rice for a healthier option.
* **Cooked Chicken:** Use leftover rotisserie chicken, grilled chicken, or diced chicken breast. You can also use cooked shrimp, tofu, or even omit the protein for a vegetarian version.
* **Vegetables:** This is where you can get creative! I like to use a combination of:
* **Onion:** Adds flavor and aroma.
* **Carrots:** Provide sweetness and crunch.
* **Peas:** Add sweetness and texture.
* **Bell Pepper:** Adds color and a slight sweetness. Red, yellow, or orange peppers work best.
* **Broccoli Florets:** Adds a healthy dose of vitamins and fiber.
* **Mushrooms:** Adds an earthy flavor. (Optional)
* **Edamame:** Adds protein and a nutty flavor. (Optional)
* **Corn:** Adds sweetness and texture. (Optional)
* **Eggs:** Adds protein and richness.
* **Soy Sauce:** Use low-sodium soy sauce to control the salt content.
* **Sesame Oil:** Adds a nutty flavor and aroma. A little goes a long way!
* **Ginger:** Freshly grated ginger adds warmth and spice.
* **Garlic:** Minced garlic adds a savory flavor.
* **Green Onions:** For garnish and a mild onion flavor.
* **Optional Toppings:** Sesame seeds, red pepper flakes, sriracha, chopped peanuts.

Detailed Step-by-Step Instructions

**Prep the Ingredients:**

1. **Cook the Rice (if needed):** If you don’t have leftover cooked rice, cook it according to package directions. Remember, day-old rice is best for fried rice. Allow the rice to cool completely before using it.
2. **Prepare the Chicken:** Dice the cooked chicken into bite-sized pieces. If using raw chicken, cook it first by pan-frying, baking, or grilling. Make sure the chicken is cooked through before adding it to the fried rice.
3. **Chop the Vegetables:** Dice the onion, carrots, bell pepper, and broccoli into small, even pieces. Mince the garlic and ginger. Prepare any other vegetables you are using (e.g., slice mushrooms, shell edamame).
4. **Whisk the Eggs:** In a small bowl, whisk the eggs with a pinch of salt and pepper. Set aside.

**Cooking the Fried Rice:**

1. **Scramble the Eggs:** Heat a large skillet or wok over medium-high heat. Add a tablespoon of cooking oil (vegetable, canola, or peanut oil work well). Pour in the whisked eggs and scramble until cooked through, breaking them into small pieces. Remove the eggs from the skillet and set aside.
2. **Sauté the Aromatics:** Add another tablespoon of oil to the skillet. Add the diced onion and cook for 2-3 minutes, until softened and translucent. Add the minced garlic and ginger and cook for another minute, until fragrant. Be careful not to burn the garlic.
3. **Cook the Vegetables:** Add the carrots, bell pepper, and broccoli to the skillet. Cook for 5-7 minutes, until the vegetables are tender-crisp. If using mushrooms, add them at this stage and cook until softened.
4. **Add the Chicken:** Add the diced cooked chicken to the skillet and cook for 2-3 minutes, until heated through.
5. **Add the Rice:** Add the cooked rice to the skillet. Break up any clumps with a spatula. Stir-fry for 2-3 minutes, until the rice is heated through and slightly crispy.
6. **Add the Soy Sauce and Sesame Oil:** Pour the soy sauce and sesame oil over the rice mixture. Stir-fry until the rice is evenly coated with the sauce.
7. **Add the Remaining Vegetables:** Add the peas, edamame, and corn (if using) to the skillet. Stir-fry for 1-2 minutes, until heated through.
8. **Incorporate the Eggs:** Add the scrambled eggs back to the skillet. Stir-fry until everything is well combined.
9. **Garnish and Serve:** Garnish with chopped green onions and sesame seeds. Serve immediately.

Tips for Perfect Fried Rice

* **Use Day-Old Rice:** As mentioned earlier, day-old rice is essential for preventing sticky fried rice. The rice dries out slightly overnight, which allows it to separate and crisp up better in the skillet.
* **Don’t Overcrowd the Pan:** If you’re making a large batch of fried rice, cook it in batches to avoid overcrowding the pan. Overcrowding will lower the temperature of the pan and result in steamed rice instead of crispy fried rice.
* **High Heat is Key:** Use medium-high to high heat to get that signature fried rice texture. The high heat helps to evaporate moisture quickly and create a slightly crispy exterior.
* **Use the Right Oil:** Use a neutral-flavored oil with a high smoke point, such as vegetable oil, canola oil, or peanut oil. Avoid using olive oil, as it has a lower smoke point and can burn at high temperatures.
* **Don’t Overcook the Vegetables:** You want the vegetables to be tender-crisp, not mushy. Cook them until they are slightly softened but still retain some of their bite.
* **Taste and Adjust Seasoning:** Taste the fried rice before serving and adjust the seasoning as needed. You may need to add more soy sauce or sesame oil to taste.
* **Get Creative with Vegetables:** Feel free to experiment with different vegetables based on what you have on hand or what’s in season. Other great options include asparagus, zucchini, snap peas, and bean sprouts.
* **Make it Vegetarian/Vegan:** To make this recipe vegetarian, simply omit the chicken and use tofu or tempeh instead. To make it vegan, use tofu or tempeh and substitute the eggs with a vegan egg substitute or leave them out altogether. You can also use vegetable broth instead of chicken broth (if any is called for).
* **Spice it Up:** Add a pinch of red pepper flakes or a drizzle of sriracha for a spicy kick.
* **Add Protein:** Besides chicken, try adding shrimp, pork, beef, or tofu.
* **Prepare in Advance:** Chop all the vegetables and cook the chicken ahead of time to save time during the week. You can store the prepped ingredients in the refrigerator for up to 2 days.

Variations & Substitutions

* **Protein:**
* Shrimp Fried Rice: Substitute cooked chicken with cooked shrimp.
* Pork Fried Rice: Substitute cooked chicken with diced cooked pork (roast pork, pulled pork, or even cooked bacon).
* Beef Fried Rice: Substitute cooked chicken with thinly sliced cooked beef (steak, roast beef).
* Tofu Fried Rice: Substitute cooked chicken with cubed and pan-fried tofu.
* Vegetarian Fried Rice: Omit the chicken altogether or add extra vegetables.
* **Vegetables:**
* Customize the vegetable mix based on your preferences and what’s available. Some other options include:
* Asparagus (chopped)
* Zucchini (diced)
* Snap Peas (halved)
* Bean Sprouts
* Water Chestnuts (sliced)
* Baby Bok Choy (chopped)
* **Sauce:**
* Oyster Sauce: Add a tablespoon of oyster sauce for a richer, more savory flavor.
* Hoisin Sauce: Add a tablespoon of hoisin sauce for a sweeter, slightly tangy flavor.
* Sriracha: Add a few drops of sriracha for a spicy kick.
* Teriyaki Sauce: Use teriyaki sauce instead of soy sauce for a sweeter flavor.
* **Rice:**
* Brown Rice Fried Rice: Use cooked brown rice for a healthier option.
* Quinoa Fried Rice: Use cooked quinoa instead of rice for a gluten-free option.
* **Other Additions:**
* Pineapple: Add diced pineapple for a sweet and tangy twist.
* Cashews or Peanuts: Add chopped cashews or peanuts for added crunch and nutty flavor.
* Kimchi: Add chopped kimchi for a spicy and fermented flavor.

Make Ahead and Storage Instructions

* **Make Ahead:** You can chop the vegetables and cook the chicken up to 2 days in advance. Store them separately in airtight containers in the refrigerator. The rice is best cooked the day before and stored in the refrigerator. This will help to speed up the cooking process on the day you plan to serve the fried rice.
* **Storage:** Store leftover fried rice in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave or in a skillet over medium heat until heated through.
* **Reheating:** To reheat in the microwave, place the fried rice in a microwave-safe dish and microwave for 1-2 minutes, or until heated through. To reheat in a skillet, add a tablespoon of oil to the skillet and heat over medium heat. Add the fried rice and stir-fry for 3-5 minutes, or until heated through.
* **Freezing:** While you can freeze fried rice, the texture may change slightly after thawing. If you plan to freeze the fried rice, it’s best to do so immediately after cooking and cooling it. Store in an airtight container or freezer bag for up to 2-3 months. Thaw in the refrigerator overnight before reheating.

Serving Suggestions

* **As a Main Course:** This veggie-packed chicken fried rice is a complete and satisfying meal on its own.
* **As a Side Dish:** Serve it as a side dish alongside other Asian-inspired dishes, such as:
* Spring Rolls
* Egg Rolls
* Dumplings
* Wonton Soup
* **With a Salad:** Pair it with a light and refreshing salad, such as a cucumber salad or a seaweed salad.
* **With a Sauce:** Serve with extra soy sauce, sriracha, or sweet chili sauce for dipping.

Frequently Asked Questions (FAQs)

* **Can I use frozen vegetables?**
Yes, you can use frozen vegetables, but be sure to thaw them completely and drain any excess water before adding them to the skillet. This will help to prevent the fried rice from becoming soggy.
* **Can I use brown rice instead of white rice?**
Yes, you can use brown rice, but keep in mind that it will take longer to cook and may have a slightly chewier texture. Cook the brown rice according to package directions and allow it to cool completely before using it.
* **Can I make this recipe gluten-free?**
Yes, to make this recipe gluten-free, use tamari instead of soy sauce. Tamari is a gluten-free soy sauce alternative.
* **Can I make this recipe vegan?**
Yes, to make this recipe vegan, omit the chicken and eggs. Use tofu or tempeh instead of chicken. You can also add extra vegetables to make up for the protein. For the eggs, you can either omit them or use a vegan egg substitute. Also, ensure your soy sauce or tamari is vegan-friendly.
* **Why is my fried rice soggy?**
Soggy fried rice is usually caused by using freshly cooked rice or overcrowding the pan. Make sure to use day-old rice and cook the fried rice in batches if you’re making a large quantity.
* **How do I prevent my fried rice from sticking to the pan?**
Use a well-seasoned wok or skillet and make sure the pan is hot before adding the rice. Also, use enough oil to coat the rice.

Veggie-Packed Chicken Fried Rice Recipe

**Yields:** 4-6 servings
**Prep time:** 20 minutes
**Cook time:** 15 minutes

**Ingredients:**

* 3 cups cooked rice (day-old, preferably jasmine or basmati)
* 1 cup cooked chicken, diced
* 1 medium onion, diced
* 1 cup carrots, diced
* 1 cup frozen peas
* 1 red bell pepper, diced
* 1 cup broccoli florets, chopped
* 2 eggs, whisked
* 3 tablespoons low-sodium soy sauce
* 1 tablespoon sesame oil
* 1 teaspoon grated fresh ginger
* 2 cloves garlic, minced
* 2 green onions, sliced
* 1 tablespoon vegetable oil (or canola or peanut oil)
* Optional toppings: sesame seeds, red pepper flakes, sriracha

**Instructions:**

1. **Prepare Ingredients:** Dice the onion, carrots, bell pepper, and broccoli. Mince the garlic and ginger. Dice the cooked chicken. Whisk the eggs in a small bowl with a pinch of salt and pepper.
2. **Scramble Eggs:** Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Pour in the whisked eggs and scramble until cooked through, breaking them into small pieces. Remove the eggs from the skillet and set aside.
3. **Sauté Aromatics:** Add another tablespoon of vegetable oil to the skillet. Add the diced onion and cook for 2-3 minutes, until softened. Add the minced garlic and ginger and cook for 1 minute, until fragrant.
4. **Cook Vegetables:** Add the carrots, bell pepper, and broccoli to the skillet. Cook for 5-7 minutes, until the vegetables are tender-crisp.
5. **Add Chicken:** Add the diced cooked chicken to the skillet and cook for 2-3 minutes, until heated through.
6. **Add Rice:** Add the cooked rice to the skillet. Break up any clumps with a spatula. Stir-fry for 2-3 minutes, until the rice is heated through and slightly crispy.
7. **Add Soy Sauce and Sesame Oil:** Pour the soy sauce and sesame oil over the rice mixture. Stir-fry until the rice is evenly coated with the sauce.
8. **Add Peas:** Add the frozen peas to the skillet. Stir-fry for 1-2 minutes, until heated through.
9. **Incorporate Eggs:** Add the scrambled eggs back to the skillet. Stir-fry until everything is well combined.
10. **Garnish and Serve:** Garnish with chopped green onions and sesame seeds (optional). Serve immediately.

Enjoy your delicious and healthy Veggie-Packed Chicken Fried Rice!