This is a great dish to offer children, who don't notice the vegetables as much because of the sweet chicken.
This dish can be easily spiced up with the addition of chilli or coriander, and of course you can use brown rice instead of jasmine rice to make it even healthier than it already is.
- 2 chicken breasts, no skin, cut into bite size pieces
- 6 button mushrooms, sliced or chopped
- 1 onion, sliced
- 1 red capsicum, diced
- 2 carrots, diced
- 1 small broccoli cut into florets
- 1 cup peas & corn, frozen
- 1 tbsp. olive oil
- Spray of cooking spray
- ½ cup water
- 1.5 cup dried rice, cooked as per instructions
- 4 eggs
- 2 tsp. ginger, crushed
- 2 tsp. garlic, crushed
- 2 tbsp. low fat milk
- 1 tsp. fish sauce
- 3 tbsp. soy sauce, light
- 1 tbsp.mirin
- 3 tbsp. honey
- Pepper for seasoning
- Cook rice as per instructions. Once cooked place rice on a tray lined with baking paper and let cool, then place in fridge.
- Cut chicken into chunks, place into bowl with Mirin, 2 tbsp. soy sauce,1 tsp. ginger and 1 tsp. garlic and honey. Mix so all incorporated. Place in fridge until ready to cook.
- Crack 4 eggs into a bowl, and whisk with milk and fish sauce. Heat a non-stickfrypan; spray a touch of cooking spray. Place egg mixture and turn down heat to low-med. Cook for 1-2 minutes then flip, don’t worry if it is not perfect as it will all be broken up shortly. Once egg is cooked turn off heat and with your spatula break up into chunks and set aside.
- Heat oil in a large wok or non-stick fry pan and stir fry your onion and capsicum for 5 mins. Place on plate and set aside. Now add to the wok broccoli and carrots with ½ cup water and place lid on top as you will be steaming for 4 mins. Once softened place on a plate and set aside.
- Keep wok going, add 1 tbsp olive oil and stir fry chicken and juice for 5 mins. Add mushrooms stir 1 min.
- Then add onion mixture back to pan, incorporate. Add carrot broccoli and incorporate. Add 1 tsp. garlic and 1 tsp. ginger. Stir. Now peas and corn. Stir.
- Now add the rice, be patient. You will have to break up carefully as you are trying to mix. Add a little more soy if you need to. Slowly mix until all incorporated. Season with Pepper. At the last minute, add the egg not breaking up too much as you want nice large chunks so mix in gently.
- Serve immediately.
|Average Serve||Average 100g|
|Energy||2160 kJ||377 kJ|
|516 Cal||90 Cal|
|Protein||55.7 g||9.7 g|
|Fat, total||12.6 g||2.2 g|
|- Saturated||3.5 g||0.6 g|
|Carbohydrate||38.6 g||6.8 g|
|- Sugars||18.4 g||3.2 g|
|Sodium||969 mg||169 mg|