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.
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