grilled chicken fried rice and veggies

Grilled Chicken Fried Rice and Grilled Veggie Mix

You never want to use rice you’ve just cooked for fried rice. Nobody likes mushy rice, so cold leftover rice is key. I suggest cooking up the rice the night before and marinating the chicken overnight so you have everything ready to go for a simple weeknight meal the next day.


  • 2 pounds Chicken Thighs, boneless and skinless
  • 2/3 cup Reduced Sodium Soy Sauce
  • 1/4 cup Brown Sugar
  • 1 tablespoon Sesame Oil
  • 2 cups Cooked White Rice, cold {leftover from the night before is best}
  • 1 tablespoon Vegetable Oil
  • 2 whole Eggs, beaten
  • 4 tablespoons Unsalted Butter
  • 2 whole Carrots, diced
  • 1 small Onion, diced
  • 2 cloves Garlic, minced
  • 1/2 cup Frozen Peas
  • 2 tablespoons Reduced Sodium Soy Sauce
  • Ground Black Pepper, for seasoning
  • Green Onion, chopped for garnish
  • Sesame Seeds, for garnish


STEP 1 Place chicken thighs in a resealable plastic bag. Mix together soy sauce, brown sugar, and sesame oil. Pour over chicken, seal and marinate for 1 hour or overnight.

STEP 2 Preheat grill to medium high heat. Remove chicken from marinade and place chicken on the preheated grill. Grill chicken 4-5 minutes on one side and rotate 90 degrees for grill marks, grill for 3 more minutes. Turn the chicken over and grill for 4-5 minutes until cooked through. Remove chicken to rest and slice when cooled.

STEP 3 Make sure everything is chopped and in front of you before you start stir frying. If you have a wok, I suggest using that.

STEP 4 In a wok or large deep pan, heat the vegetable oil over high heat. Add eggs and scramble until cooked, remove to a bowl and set aside. Add the butter, carrots and onion. Saute until vegetables are soft. Add the garlic, cook until fragrant, 30 seconds. Add cold rice into the pan and stir to cook. Add frozen peas and soy sauce. Toss to cook and season with black pepper.

STEP 5 If at this point you’d like a richer fried rice, I add an additional tablespoon of soy sauce.

STEP 6 Turn off heat and add the scrambled egg and cooked sliced chicken thighs to the pan. Toss together, garnish with green onion and sesame seeds. Serve immediately. Enjoy

Source: ~ By: Victoria Townsend

Grilled Veggie Mix

This tempting veggie dish is the perfect accompaniment to any barbecue fare.


  • 2 medium zucchini, cut into 1/2-inch slices
  • 1 large green pepper, cut into 1/2-inch squares
  • 1 large sweet red pepper, cut into 1/2-inch squares
  • 1 pound fresh mushrooms, halved
  • 1 large onion, cubed
  • 6 medium carrots, cut into 1/4-inch slices
  • 2 cups fresh broccoli florets
  • 2 cups fresh cauliflower-ets


  • 1/4 cup olive oil
  • 1/4 cup butter, melted
  • 1/4 cup minced fresh parsley
  • 2 garlic cloves, minced
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt


  • Place vegetables in the center of two pieces of double-layered heavy-duty foil (about 18 in. square). Combine dressing ingredients; drizzle over vegetables; toss gently to coat.
  • Fold foil around mixture and seal tightly. Grill, covered, over medium heat for 15 minutes on each side or until vegetables are tender.
Nutrition Facts

3/4 cup: 146 calories, 10g fat (4g saturated fat), 12mg cholesterol, 192mg sodium, 12g carbohydrate (6g sugars, 4g fiber), 4g protein.