Chicken Fried Rice

Chicken Fried Rice Recipe

Who doesn’t enjoy Chinese chicken fried rice? Here’s a much healthier version with brown rice. In addition, more chicken = more protein, egg too so even more protein. Also a good balance of colourful vegetables to balance the dish well, with nuts thrown in to make it interesting and delicious.

Cooking time
30 min
Serves
5
3
1

Ingredients

    • 150 grams brown rice, cooked in chicken stock instead of water {day old}, cooled
    • 10 ml Saffola oil
    • 15 grams ginger, finely chopped
    • 15 grams garlic, finely chopped
    • 5 grams red chili flakes
    • 5 ml light soy sauce
    • 1 egg, scrambled in 5 ml oil

     

    Chicken

     

    • 500 grams boneless chicken breast, strips
    • 15 ml Saffola oil
    • 10 grams garlic, finely chopped
    • 15 ml chili bean garlic sauce
    • 5 grams red chili flakes
    • 15 ml rice wine vinegar
    • 7 grams salt

     

    Vegetables

     

    • 200 grams broccoli, florets
    • 50 grams carrots, cut into sticks
    • 50 grams red and yellow bell pepper, julienned

     

    To finish

     

    • 50 grams cashew nuts, roasted in microwave for 2 minutes and cooled
    • 25 grams spring onion greens, sliced 1/2
    • tabasco sauce to finish {as per taste}

How to make Chicken Fried Rice

    Vegetables

     

    • Cook the broccoli in the microwave for 2 minutes, until tender-crisp. Do Not overcook
    • Cook the carrots for 1 minute, until tender crisp

     

    Chicken

     

    • Heat Saffola oil in a large non-stick heavy bottomed wok. Saute garlic until fragrant and light brown
    • Add chili bean garlic sauce and saute for 5 seconds. Then add rice wine vinegar and chicken. Season with salt and stir-fry on high heat for 2 minutes to coat with spices and sauce, then cook covered on simmer for 5-7 minutes until the chicken is cooked through
    •  Do not overcook or chicken will become hard and rubbery. Remove to a bowl and keep warm

     

    Chicken Fried Rice

     

    • Clean wok with paper towel
    • Over high heat, add 15 ml sesame oil, ginger and garlic. Saute until fragrant, five minutes, then add chili flakes and rice. Toss well, add soy sauce and toss again
    • Add in scrambled egg and cooked chicken
    • Add the broccoli, carrots, bell peppers and cashew nuts
    • Mix well.Taste and adjust seasoning if required
    • Drizzle over with tabasco sauce or a sweet chili sauce if desired
    • Sprinkle over sliced spring onion greens
    • Serve hot with a side of green chillies in vinegar if desired

Leave a comment Your email address will not be published. Required fields are marked*

Comments

The best

The best

May 14, 2015

4
Average: 4 (1 vote)
3

easy recipes and healthy too

easy recipes and healthy too

Apr 28, 2015

4
Average: 4 (1 vote)
3

Lovely

Lovely

Feb 16, 2015

4
Average: 4 (1 vote)
3
icon6
contribute healthy & tasty recipes

If you’d like to share a healthy & tasty recipe with the other fit foodies, submit it today.

icon4
ask our experts

If you have any queries related to any fit foodie recipe, feel free to drop in a line, our expert will reply to you at the earliest.