Chicken fried rice
Serves:
4
Time to make:
28 mins
Total cost:
$11.00 / $2.75 per serve
(at time of publication)
(at time of publication)
Health information:
Dairy-free
Low fat
Gluten-free
High protein
Instructions
Instructions and steps:
Step 1 Spray a wok with oil. Cook ginger and vegetables over high heat for 5–7 minutes.
Step 2 Add rice, chicken and soy sauce. Toss to coat. Cook, stirring, for 5 minutes, or until rice is hot and chicken is heated through.
Step 3 Add half the onion and toss to combine. Serve fried rice topped with remaining onion.
Variations
If you prefer, use 4 cups of chopped mixed vegetables instead – whatever you have in your fridge. Note that this will alter the cost per serve, depending on the vegetables used.
HFG Tip
For best results, cook rice the day before (this allows rice to dry slightly, so it’s less sticky). Cooking on the day? Drain very well in a colander before using.
About this Recipe
Photography: Ian Wallace
First Published:
March 2010
Rating:
(2 votes)
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Full ingredient list:
- cooking oil spray
- 2 tablespoon grated ginger
- 450g packet frozen stir-fry vegetables (see tips)
- 4 cups cooked rice (see tips)
- 2 cups (280g) cooked chicken breast fillets, shredded
- 2 tablespoons reduced-salt soy sauce
- 4 green onions, thinly sliced
Nutritional information (per serve)
Energy:
1670kJ
Calories:
399cal
Protein:
27g
Fat:
6.6g
- saturated:
1.6g
Carbohydrates:
54g
- sugars:
3g
Dietary Fibre:
4.4g
Sodium:
750mg
Calcium:
36mg
Iron:
2mg
Nutrition information is given per serve
*NS: not specified
