Name: Quick Protein-Filled Fried Rice | High-Protein Comfort Food
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: American
Ingredients: 2 tablespoons neutral cooking oil; 1 pound boneless, skinless chicken breast or thighs, cut into bite-sized pieces (or substitute firm tofu, cubed; cooked shrimp; or lean ground turkey); 2 cloves garlic, minced; 1/2 inch ginger, grated or minced; 1 cup frozen peas and carrots mix; 3 cups cooked white or brown rice, preferably day-old and chilled; 2 large eggs, lightly beaten; 2 tablespoons soy sauce (or tamari for gluten-free); 1 tablespoon oyster sauce (optional, for added depth of flavor); 1 teaspoon sesame oil; Optional additions: chopped scallions for garnish, a pinch of red pepper flakes for heat, a splash of rice vinegar for brightness.

Description

Whip up a delicious and fast high-protein comfort food with this easy Quick Protein-Filled Fried Rice recipe. Perfect for weeknight dinners!

Ingredients

Scale

2 tablespoons neutral cooking oil
1 pound boneless, skinless chicken breast or thighs, cut into bite-sized pieces (or substitute firm tofu, cubed; cooked shrimp; or lean ground turkey)
2 cloves garlic, minced
1/2 inch ginger, grated or minced
1 cup frozen peas and carrots mix
3 cups cooked white or brown rice, preferably day-old and chilled
2 large eggs, lightly beaten
2 tablespoons soy sauce (or tamari for gluten-free)
1 tablespoon oyster sauce (optional, for added depth of flavor)
1 teaspoon sesame oil
Optional additions: chopped scallions for garnish, a pinch of red pepper flakes for heat, a splash of rice vinegar for brightness.

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Instructions

1. Prep your protein: Ensure chicken is cut into bite-sized pieces, tofu is pressed and cubed, or shrimp are peeled and deveined.
2. Heat the wok or skillet over medium-high heat. Add 1 tablespoon of neutral cooking oil. Once shimmering, add your chosen protein and stir-fry until cooked through (chicken/turkey about 5-7 mins, tofu until golden, shrimp until pink). Remove protein and set aside.
3. Add the remaining 1 tablespoon of oil to the same skillet. Sauté minced garlic and grated ginger for about 30 seconds until fragrant.
4. Add the frozen peas and carrots mix and stir-fry for 2-3 minutes until thawed and heated through.
5. Push vegetables to one side. Pour beaten eggs into the empty space and scramble until just cooked. Break into smaller pieces and mix with vegetables.
6. Add the cooked, chilled rice to the skillet. Break up clumps and stir to combine with vegetables and eggs. Add the cooked protein back in.
7. In a small bowl, whisk together soy sauce and oyster sauce (if using). Pour over the rice mixture. Drizzle with sesame oil.
8. Stir-fry everything together for another 2-3 minutes until thoroughly combined, heated through, and flavors have melded. Taste and adjust seasoning. Serve immediately, garnished with scallions if desired.

Notes

Store cooled fried rice in an airtight container in the refrigerator for 3-4 days. Reheat on the stovetop in a lightly oiled skillet over medium-high heat for best texture, or in the microwave until piping hot.

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Main Course
Method: Stir-fry
Cuisine: American

Nutrition

Serving Size: 1 serving
Calories: Estimated 450-550 (depending on protein choice)
Sugar: Estimated 5-10g (depending on soy sauce/oyster sauce)
Sodium: Estimated 600-1000mg (can be reduced with low-sodium soy sauce)
Fat: Estimated 15-25g (depending on protein choice and oil used)
Carbohydrates: Estimated 40-50g (depending on rice type)
Fiber: Estimated 3-5g (depending on rice type and vegetables)
Protein: Estimated 30-40g (depending on protein choice)