Chicken Fried Rice

Chicken Fried Rice

Core Recipe

Servings: 6
Preparation Time: 20 min
Cooking Time: 13 min
Level of Difficulty: Easy
Chopsticks are optional for this lightened-up Chinese favourite. For a burst of colour, toss in any leftover veggies you have in the fridge.


5 spray low-fat cooking spray
4 portion egg white
50 g spring onions, chopped, green and white parts
2 clove garlic, medium, minced
350 g chicken breast, uncooked, skinless, boneless, diced (12 oz)
65 g carrot(s), chopped
320 g rice, cooked, brown or wild, kept hot
65 g petits pois, frozen green peas, thawed
3 tablespoon soy sauce
Instructions
Coat a large non-stick frying pan with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes. Remove from pan and set aside.


Off the heat, recoat frying pan with cooking spray and place back over medium-high heat. Add spring onions and garlic; sauté 2 minutes. Add chicken and carrots; sauté until chicken is golden brown and cooked through, stirring frequently, about 5 minutes.


Stir in reserved egg whites, cooked brown rice, peas and soy sauce; cook until heated through, about 1 minute. Divide equally to serve.

Chicken Fried Rice 

No Count

POINTS® value | 2
Servings | 6
Preparation Time | 20 min


5 spray low-fat cooking spray
4 egg whites
50 g spring onions, chopped, green and white parts
2 clove garlic, medium, minced
350 g skinless chicken breast, uncooked, boneless, diced (12 oz)
65 g carrot(s), chopped
320 g cooked brown or white rice, kept hot
65 g petit pois, frozen green peas, thawed
3 tablespoon soy sauce


1. Coat a large nonstick frying pan with cooking spray and set pan over medium-high heat.
2. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes.
3. Remove from pan and set aside.
4. Off the heat, recoat frying pan with cooking spray and place back over medium-high heat. Add spring onions and garlic; sauté 2 minutes.
5. Add chicken and carrots; sauté until chicken is golden brown and cooked through, stirring frequently, about 5 minutes.
6. Stir in reserved egg whites, cooked brown rice, peas and soy sauce; cook until heated through, about 1 minute.
7. Divide equally to serve