Chicken Fried Rice

This is a quick and easy way to use up leftovers as a side dish or in my case a comfort food main dish.  Syn free and absolutely delicious it’s a great alternative to a takeout.  I’ve put below the ingredients for two portions but I made four portions when I did it as I have it as a main meal.

You can use fresh or frozen veg (or a mix like I did) plus whatever you like can go in, this is a very forgiving recipe!

Ingredients

150g Cooked and cooled rice (ideally Basmati)

Cooked and cooled chicken (any visible fat and skin removed)

1 cup peas

1 cup red onion finely chopped

½ green pepper cut into small chunks

½ red pepper cut into small chunks

2 garlic cloves crushed

3cm piece of ginger finely grated/cut

3 eggs

1 tablespoon toasted sesame oil (2 syns over four portions so I did not count)

3 tablespoons Soy Sauce

Frylite

Spring onions for garnish

Method

Prepare everything ready to cook, this is a quick dish so be prepared.  Cut all your veg and prepare your spices, cooks tip: I use a teaspoon to ‘peel’ my ginger as it’s much easier than a knife – sounds silly but try it – you just scrape the edge of the spoon over the ginger and it’ll peel it

Prepare everything as this is a quick meal to make

Put your eggs in a bowl and beat, setting to one side

Spray a large pan or wok with frylite and add the veggies, garlic and ginger cooking over a medium heat for 3-5 minutes.  Add the chicken, rice, soy and toasted sesame oil and stir thoroughly ensuring the soy and sesame oil are evenly distributed

Syn free chicken fried rice

While the rice is cooking, heat a small saucepan with some fryite and add the beaten eggs – this is a foolproof way to make egg fried rice with proper eggy bits in.  If I don’t do it like this I find the egg coats my rice and I just end us with a disgusting clumpy mess.  Make an omelet (basically) and chop it up with your utensil and tip into the now hot rice mix

Stir through and serve immediately with spring onions as a garnish

Chricken fried rice - super healthy and quick to make