10-minute chicken fried rice
The family will love our homemade 10-minute chicken fried rice recipe. It's a crowd pleaser for lunch or dinner, great for when you’re short on time or aren’t feeling in the cooking mood – it beats takeaways!
Serves: 4
Time to make: 10 mins
Ingredients
- oil spray
- 4 spring onions, sliced
- 500g frozen peas, corn and carrots
- 4 cups cooked rice (or use microwaveable rice)
- 2 cups shredded cooked chicken, skin removed (use leftovers or buy a pre-cooked chicken)
- 2 tablespoons salt-reduced soy sauce
Instructions
1 Heat a large, non-stick frying pan over a medium heat. Spray with oil then fry spring onions for 1-2 minutes. Add frozen vegetables and fry for a couple more minutes until cooked through.
2 Add rice, chicken and soy sauce to pan and stir to combine. Heat for a few minutes more then serve immediately.
Variations
Make it meat-free: Omit chicken. Pour 2 beaten eggs into a greased frying pan to create a large omelette. Cook over a medium-high heat until egg is set on bottom. Turn over to cook other side then remove from pan. Roll up, slice thinly, then sprinkle over rice and serve.
Nutrition Info (per serve)
Kilojoules 1780kJ
Calories 425cal
Protein 25g
Total fat 9g
–Saturated fat 2g
Carbohydrates 60g
–Sugars 4g
Dietary fibre 6g
Sodium 340mg
Calcium 60mg
Iron 3mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Melanie Jenkins
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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