Chicken Fried Rice

Chicken Fried Rice

Blood Sugar: 7Servings: 4Preparation Time: 20minMeal Category: Dinner
Micronutrients:FolateVitamin ACalcium

Macronutrients per 100g

Energy
109kcal
Sugar
1g
Fat
3g
Fiber
1g
Sat fat
1g
Protein
10g
Carbs
11g
Sodium
248mg

Ingredients

3 skinless, sliced into 1cm (½in) wide strips Chicken breast, 2 halved and thinly sliced Banana shallots, 1 tbsp paste Tomato purée, 2 finely grated Garlic cloves, 2 cm / ¾ in finely grated Ginger, 500g / 17.6oz separated grains Cooked basmati rice, 3 tbsp Low-salt soy sauce, 1 juice of 1 lime Lime juice, 2 beaten Eggs, 1½ tbsp Garlic-infused olive oil, 2 thinly sliced Spring onions, ½ cut into wedges Cucumber, 3 cut into wedges Salad tomatoes

Preparation

1. Heat 1 tbsp of garlic-infused olive oil in a large non-stick frying pan over medium-high heat. 2. Add the chicken strips and cook for 4 minutes, turning halfway, until cooked through. Remove and set aside. 3. In the same pan, add ½ tbsp garlic-infused olive oil and sliced shallots, cook for 2 minutes. 4. Add tomato purée, garlic, and ginger, cook for another minute. 5. Add cooked basmati rice, soy sauce, and lime juice, stir and cook for 4 minutes until heated through. 6. Add chicken back to the pan with any juices, stir in beaten eggs, and cook for 2 minutes until eggs are done. 7. Serve with sliced spring onions, cucumber wedges, and tomato wedges.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
16% of RDI
Vitamin C
5% of RDI
Omega 3
1% of RDI
Vitamin A
19% of RDI
Calcium
17% of RDI
Folate
30% of RDI

Good to know

Cool down cooked rice within an hour for safe storage. Store in the fridge for 24 hours or freeze for up to 3 months. Reheat thoroughly before serving.

How to Prepare

1. Heat 1 tbsp of garlic-infused olive oil in a large non-stick frying pan over medium-high heat. 2. Add the chicken strips and cook for 4 minutes, turning halfway, until cooked through. Remove and set aside. 3. In the same pan, add ½ tbsp garlic-infused olive oil and sliced shallots, cook for 2 minutes. 4. Add tomato purée, garlic, and ginger, cook for another minute. 5. Add cooked basmati rice, soy sauce, and lime juice, stir and cook for 4 minutes until heated through. 6. Add chicken back to the pan with any juices, stir in beaten eggs, and cook for 2 minutes until eggs are done. 7. Serve with sliced spring onions, cucumber wedges, and tomato wedges.

Good to Know

Cool down cooked rice within an hour for safe storage. Store in the fridge for 24 hours or freeze for up to 3 months. Reheat thoroughly before serving.

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