Chicken Fried Rice

Chicken Fried Rice

This version of fried rice is delicious because it combines the wonderful flavours of ginger, garlic, red capsicum, oyster sauce and hoisin sauce.

CAL P/SERVE
396
kJ P/SERVE
1660
FAT P/SERVE
10.2g
CARBS P/SERVE
31.3g
PROTEIN P/SERVE
40.3g
SUGAR P/SERVE
8.1g
SODIUM P/SERVE
556g
FAT
%
2.9%
ENERGY RDI%
19%

Rice and chicken dishes are often used by professional bodybuilders to get very lean before competition and for the same reasons this combination is great for anyone on a weight loss diet.

Ingredients

  • 2 cups cooked rice
  • 2 small chicken breasts (400g)
  • 1 tsp. ginger, crushed
  • 2 cloves garlic, crushed
  • 1 tbsp. soy sauce, light
  • 1 tbsp. olive oil
  • 1 small onion, sliced
  • 1 tbsp. oyster sauce
  • 1 tbsp. hoi sin sauce
  • 2 eggs , whisked with fork in bowl
  • 1 cup broccoli cut into florets
  • 1/2 small capsicum, diced
  • 1 carrot, diced
  • 1 cup frozen peas & corn
  • 8 small mushrooms, sliced
  • 1/2 cup water

Method

  1.  Cook rice as per instructions and set aside.
  2. Heat wok or non stick fry pan. Spray with non stick cooking spray and add the whiked eggs and cook until half omelette half scrambled then place on plate and set aside.
  3. Wipe wok or pan and heat again with olive oil. Add onions and capsicum and stir fry for a couple of minutes.Take off heat onto a plate and set aside.
  4. Now add chicken to pan on high heat, stir fry unti browned. Take off heat, add to onion/capsicum plate.
  5. Add broccoli and carrots to pan with 1/2 cup water and simmer, you can put a lid on for 2 mins. Take off lid, and simmer a further minute until water has evaporated, nearly.
  6. Now add back to pan - onions, capsicum, chicken, garlic, ginger, peas/corn, then soy, hoisin and oyster sauces. Then add rice and egg, stir until all incorporated. Add a spalsh of soy if needed. Season with cracked pepper.
  7. Serve immediately.

Nutrition Table

Servings: 4 Serving size:349g
Average Serve Average 100g
Energy 1660 kJ 476 kJ
  396 Cal 114 Cal
Protein 40.3 g 11.5 g
Fat, total 10.2 g 2.9 g
- Saturated 2.6 g 0.8 g
Carbohydrate 31.3 g 9.0 g
- Sugars 8.1 g 2.3 g
Sodium 556 mg 159 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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