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
Preparation time
20 min
Serves
5
4
4
3

foodie_meter

49

Fit Foodie Recipe Score

31

Regular Recipe Score

Fit Foodie Meter was developed in consultation with the Indian Dietetic Association

This recipe score more since it contains double the amount of protein and half the fat content as compared to the regular recipe.

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.