Teriyaki Chicken with Egg Fried Rice and Veggies

To me this 2 syn meal always seems so decadent, chicken teriyaki with egg fried rice and loads of stir fried veggies is a super filling meal that’s ready in a matter of minutes…in fact it takes me longer to prep the veg than it does to make the meal!  You can use leftover rice too, it’s all perfect

This is for two and can be scaled up and down as you need

Ingredients:

2 chicken breasts all visible fat removed cut into chunks

2 tablespoons teriyaki sauce

1 tablespoon soy sauce

2 garlic cloves finely chopped

2cm cube of fresh ginger finely chopped

1 red chilli chopped finely (deseeded if you prefer)

2 tablespoons oyster sauce

Boil in the bag rice

2 large eggs

Stir fry veg to taste (peppers, onions, mange tout, broccoli, mushrooms, baby sweetcorn, asparagus, peas – you get the idea.  Water chestnuts have a syn value)

Sesame seeds (5g = 1.5 syns)

Spring onions

Garlic fry lite

Method:

Put the cubed chicken in a bowl with the teriyaki sauce and soy sauce.  Leave to marinade as you prepare everything else.

Boil rice according to the instructions and leave to cool.  I always thought if it wasn’t cool it would clump up but the last couple of times I’ve made egg fried rice it’s been absolutely fine using warm rice.  Once cooked set to one side.

Wash and chop veg.  

Puta few squirts of fry lite in a large frying pan or a wok and add your chicken mixture

In a separate large pan or wok add a few more squirts of garlic fry lite and add the chopped ginger, chilli and garlic.  Once it’s heated through add the veggies that take the longest to cook (peppers and onions for sure, depends what else you’re using).  Once it started to cook through I add 1/3 cup water and the oyster sauce so the veg don’t dry out 

Keep turning your chicken so it cooks through

Add the rest of your veggies as you go one, putting the ones that take the least time to cook (broccoli, mushrooms, asparagus etc) closer to the end (I gauge about 3-4 minutes for those but I like mine slightly al dente).  Add a little more water if you need it just to keep the beg from going limp, you can add soy or oyster sauce to taste too

Crack your two eggs into a cup and lightly beat

When the chicken is cooked through (about 10 minutes) sprinkle the sesame seeds over the mix and evenly distribute.  You can set the chicken to one side now.

Your veg will also be cooked through,  set to one side.

Heat a pan and add the eggs, they will start to make an omelet, just keep it moving every so often until you have what is essentially a broken up omelet.  Add the rice and mix well.  You can cook the egg in with the rice but this is a cheats way and never, ever fails to make perfect egg fried rice

Time to plate up

Get a ramekin or a cookie cutter and squash the rice in it to make a nice neat circle

Arrange the chicken and stir fried veggies on the plate and top with chopped spring onions

Voila!

Teriyaki chicken with egg frien rice and veggies