Chicken Fried Rice

Chicken Fried Rice

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To serve – 4

Preparation time – 4-5 minutes
Cooking time – 10-12 minutes

A great way to use up left-over rice or just use a couple of pouches of instant rice, just as long as it is cold when added to the wok.

Nutritional value per serving:
Energy 356kcal/1500kj; Protein 21g; Carbohydrate 46.4g of which sugars 6.3g; Fat 10.9g of which saturates 2.5g; Cholesterol 135mg; Calcium 46mg; Fibre 1.4g; Sodium 150mg.

Ingredients

30 ml/2 tbsp groundnut oil 1 small onion, finely chopped 2 garlic cloves, finely chopped 2.5 cm/1 in piece fresh root ginger, peeled and grated 225 g/8 oz skinless chicken breast fillets, cut into 1 cm/ ½ in dice 450 g/ 1 lb cold cooked white long grain rice 1 red pepper, seeded and sliced 115 g/ 4 oz tinned sweetcorn, drained 5 ml/ 1 tsp chilli oil 5 ml/ 1 tsp hot curry powder 2 eggs, beaten Salt Spring onions shredded lengthways, to serve.

Recipe

  1. Heat the oil in a wok or large frying pan. Add the onion and stir-fry over a medium heat for 1 minute, then add the garlic and ginger and stir-fry for 2 more minutes, taking care not to let the garlic burn.
  2. Push the onion mixture to the sides of the wok to keep warm but not cook, add the chicken to the centre and stir-fry for 2 minutes. Add the rice and toss well.
  3. Stir-fry over a high heat for about 3 minutes more, until the chicken is cooked through.
  4. Stir in the sliced red pepper, sweetcorn, chilli oil and curry powder, with salt to taste.
  5. Toss over the heat for 1 minute.
  6. Stir in the beaten eggs and cook for 1 minute more, while the eggs lightly cook.
  7. Garnish with the spring onion shreds and serve on a heated serving dish.


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