Healthy Chicken Brown Fried Rice


By Mandy Fayne

Member of the Chicago Parent Blog Network

Since most fried rice from restaurants are loaded with sodium and super greasy, make this healthy version with brown rice that you can indulge in every week.


  • 1 cup dry brown rice- cook according to package directions
  • 1 lbs chicken breast- use kitchen scissors to cut tiny pieces of chicken
  • 1 tsp minced garlic
  • 1 cup peas, carrots, corn (Use 1, 2, or all 3, I had a frozen medley.)
  • ¼ cup or about 5 stalks green onion- diced
  • ¼ cup broccoli- finely chopped (To add an extra healthy boost.)
  • 2 eggs- beaten
  • 1 tbsp sesame oil
  • 4 tbsp soy sauce
  • 2 tsp honey
  • olive oil spray


  1. Cook brown rice and set aside.
  2. In a large pan, add sesame oil on medium heat.
  3. Add chicken pieces and garlic. Pour on 2 tbsp soy sauce and stir.
  4. Turn heat to medium high for about 6-8 minutes or until chicken starts to brown around the edges.
  5. Then add frozen veggies, green onion, and broccoli. Stir for 3-4 minutes, or until veggies become tender.
  6. Add brown rice, 2 more tbsp soy sauce, and blend.
  7. Make a bare spot in the pan, spray olive oil spray and add eggs. Scramble for 1 minute and then start to blend eggs into rice, stirring for about 2 minutes until eggs are completely cooked.
  8. Drizzle honey on top to sweeten fried rice, and if you like salt, try one last drizzle of soy sauce.

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