Quick Chicken Fried Rice

Makes 6 servings (about 1 1/3 cups)


  • 1 (12-oz.) package frozen mixed vegetables
  • 1 tablespoon canola oil
  • 4 large eggs, lightly beaten
  • 2 teaspoons minced garlic
  • 4 cups cooked and chilled instant brown rice
  • 2 cups chopped cooked chicken breast
  • 2 tablespoons lower-sodium soy sauce
  • 2 teaspoons sesame oil

Note: Purchase boneless, skinless chicken breasts and bake at 400˚F for about 20 to 30 minutes or until a meat thermometer registers 165˚F.


  1. Prepare vegetables according to package directions.
  2. Meanwhile, heat canola oil in a large nonstick skillet over medium heat. Add eggs; cook 3 minutes or until set, stirring gently. Remove from skillet; chop egg.
  3. Add garlic to skillet, and sauté 1 minute or until fragrant. Add rice, and sauté until toasted, about 3 minutes.
  4. Stir in chicken, vegetables, soy sauce, and sesame oil. Cook 2 to 3 minutes or until thoroughly heated. Stir in scrambled egg. Serve with additional soy sauce, if desired.


*Recipe prepared by registered dietitians from St. Vincent’s Health System.


Nutrition [Per Serving]:

370 calories; 10 g total fat; 2 g saturated fat; 22 g protein;

47 g carbohydrate; 2 g fiber; 290 mg sodium