Chaufa

Chaufa is a vibrant and nutritious American rice dish that combines colorful vegetables and protein, making it a wholesome meal option. This healthy twist on traditional fried rice is packed with flavor and delivers essential nutrients in every bite.

Ingredients

• Brown rice - 1 cup
• Olive oil - 2 tablespoons
• Garlic, minced - 2 cloves
• Red bell pepper, diced - 1/2 cup
• Carrot, diced - 1/2 cup
• Green peas - 1/2 cup
• Cooked chicken breast, diced - 150 grams
• Soy sauce, low sodium - 2 tablespoons
• Green onions, sliced - 2 tablespoons
• Eggs - 2
• Black pepper - to taste

Steps

1. Cook the brown rice according to package instructions and set aside.
2. In a large skillet, heat the olive oil over medium heat and add the minced garlic, sautéing until fragrant.
3. Add the diced red bell pepper, carrot, and green peas to the skillet, cooking until tender, about 5-7 minutes.
4. Stir in the cooked chicken breast and cooked brown rice, mixing well to combine.
5. Pour in the low sodium soy sauce and mix until all ingredients are evenly coated.
6. Push the rice mixture to one side of the skillet, crack the eggs into the empty side, and scramble them until fully cooked.
7. Mix the scrambled eggs into the rice dish and season with black pepper to taste.
8. Garnish with sliced green onions before serving.

Nutrition

• Calories: 430
• Protein: 25 g
• Carbs: 60 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 186 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.25 L

Health Benefits

• Rich in fiber from brown rice and vegetables, promoting digestive health.
• High in protein from chicken and eggs, supporting muscle growth and repair.

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