Chicken Fried Rice with Garden Vegetables
Chicken Fried Rice with Garden Vegetables balances tender chicken with crisp-tender zucchini, carrots, cabbage, and snap peas tossed through nutty brown rice. Aromatic garlic and fresh ginger meld with low-sodium soy and sesame oil for a clean, takeout-style flavor that’s satisfying without feeling heavy. Great for a weeknight dinner or meal prep lunches when you want plenty of texture and color in every bite.
- Prep20 mins
- Cook25 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Chicken Fried Rice with Garden Vegetables, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 37 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 53
- Heart Health
- 80
- Metabolic
- 57
- Digestive
- 40
- Inflammatory
- 44
- Performance
- 59
- General Wellness
- 1
Heat 2 teaspoons vegetable oil in a large lidded skillet or wok over medium-high heat until it shimmers. Add pepper and onion and cook, stirring occasionally, until crisp-tender, about 5 minutes. Transfer to a bowl.
- 2
Add another 2 teaspoons oil to the skillet and heat until it shimmers. Add chicken and cook, stirring occasionally, until no longer pink, about 5 minutes. Transfer to the bowl with the vegetables.
- 3
Add another 2 teaspoons oil and heat until it shimmers. Add the chopped zucchini, carrots, cabbage, and snap peas; cook, stirring occasionally, for 2 minutes. Add the broth and cook, covered, until the vegetables are crisp-tender, about 3 minutes more. Transfer to the bowl.
- 4
Add the remaining 3 teaspoons oil to the skillet and heat until it shimmers. Add the garlic and ginger, and cook, stirring, for 15 seconds. Add the rice and cook for 2 minutes, breaking up clumps and stirring occasionally. Add the bowl contents, soy sauce, sesame oil, green onions, and salt. Cook, stirring and tossing, until well mixed and heated through, about 5 minutes more.
- Calories 668.56 kcal High 33%
- Protein 26.98 g Good Source 54%
- Carbohydrate 106.64 g 39%
- Total Fat 13.72 g Moderate 18%
- Saturated Fat 1.92 g Moderate 10%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 36.75 mg Moderate 12%
- Sodium 559.31 mg High 24%
- Dietary Fiber 10.52 g Good Source 38%
- Total Sugars 9.65 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 98.21 mg Low Source 8%
- Iron 3.37 mg Moderate 19%
- Potassium 560.24 mg Moderate 12%
- Vitamin A 31.98 mcg Low Source 4%
- Vitamin C 74.08 mg Good Source 82%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Soy 🌱
- Wheat 🌾
- Gluten
- Sesame
- Garlic 🧄
- Onions 🧅
About This Recipe
Chicken Fried Rice with Garden Vegetables is made with 16 ingredients and serves 4. It takes about 45 mins and is rated easy. Key ingredients include Chicken Breast, Chicken Broth, Diced Carrots, and Fresh Ginger. Each serving provides about 668.56 kcal, and is a good source of protein.
Recipe Questions
- What is Chicken Fried Rice with Garden Vegetables made of?
- The main ingredients are Chicken Breast, Chicken Broth, Diced Carrots, Fresh Ginger, Green Cabbage. The full list of 16 is above.
- How long does it take to make Chicken Fried Rice with Garden Vegetables?
- About 45 mins in total: 20 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 668.56 kcal. The full nutrition breakdown is above.
- Is Chicken Fried Rice with Garden Vegetables easy to make?
- This recipe is rated easy, with 16 ingredients and 4 steps.
- Is Chicken Fried Rice with Garden Vegetables healthy?
- Chicken Fried Rice with Garden Vegetables has an easyChef Pro health score of 60/100. Per serving, it provides 668.56 calories and 26.98 g of protein, or 54% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: sodium at 559.31 mg (24% of the Daily Value) and saturated fat at 1.92 g (10% of the Daily Value). It contains Soy, Wheat, Gluten, Sesame, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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