RecipesDinner
Dinner
Chicken Egg Fried Rice
Chicken, egg, peas and carrot tossed through cold rice fried until the grains separate, finished with spring onion and sesame oil. It uses up the veg drawer.
- Serves
- 3
- Prep
- 15min
- Cook
- 15min
- Total
- 30min
Programs: Fat Loss, Muscle Gain, Lean Bulk and Recomp, Maintenance, Blood Sugar, Cholesterol
Per serving
- Calories
- 509kcal
- Protein
- 33.9g
- Carbs
- 49.8g
- Fat
- 19.1g
- Fibre
- 3.4g
Ingredients
For 3 servings · MetricUS
- 150gjasmine rice, driedcooked and chilled, ideally the day before
- 300gchicken breast, diced
- 3eggs, beaten
- 100gfrozen peas
- 1carrot, finely diced
- 4spring onions, sliced
- 2 clovesgarlic, crushed
- 3 tbsplight soy sauce
- 1 tspsesame oil
- 2 tbspvegetable oil
- salt and white pepperto taste
- ¾ cupjasmine rice, driedcooked and chilled, ideally the day before
- 10 ozchicken breast, dicedabout 2 breasts
- 3eggs, beaten
- ¾ cupfrozen peas
- 1carrot, finely diced
- 4scallions, sliced
- 2 clovesgarlic, crushed
- 3 tbspsoy sauce
- 1 tspsesame oil
- 2 tbspvegetable oil
- salt and white pepperto taste
Method
Have the rice ready.
Cook the jasmine rice according to the pack instructions, then spread it out on a tray and chill, ideally overnight. Cold, dry rice fries far better than fresh, warm rice.
Cook the chicken and egg.
Heat 1 tbsp of the oil in a wok or large frying pan over high heat. Add the chicken and stir-fry for 5 to 6 minutes until cooked through. Lift onto a plate.
Pour the beaten egg into the same pan, let it set for 20 seconds, scramble roughly, and tip onto the same plate.
Stir-fry the rice.
Add the remaining oil to the wok. Add the garlic, carrot and peas and stir-fry for 2 minutes.
Break up the cold rice with your hands as you add it. Toss for 3 to 4 minutes over high heat until every grain is hot and separates.
Bring it together.
Return the chicken and egg to the wok. Add the soy sauce and sesame oil and toss for a minute.
Season with white pepper, scatter with spring onion, and divide across three bowls.