10-minute-chicken-fried-rice - Healthy Food Guide

10-minute chicken fried rice

Photographer: Melanie Jenkins

The family will love our homemade 10-minute chicken fried rice recipe. It's a crowd-pleaser for lunch or dinner, great for when you’re short on time or aren’t feeling in the cooking mood – it beats takeaways!

Serves: 4

Time to make: 10 mins

Ingredients

More weights & measures

spray oil

4 spring onions, sliced

500g frozen peas, corn sweetcornXand carrots

4 cups cooked rice (or use microwaveable rice)

2 cups shredded cooked chicken, skin removed (use leftovers or buy a pre-cooked chicken)

2 tablespoons salt-reduced soy sauce

Instructions

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1 Heat a large, non-stick frying pan over a medium heat. Spray with oil then fry spring onions for 1-2 minutes. Add frozen vegetables and fry for a couple more minutes until cooked through.

2 Add rice, chicken and soy sauce to pan and stir to combine. Heat for a few minutes more then serve immediately.

Variations

Make it meat-free: Omit chicken. Pour 2 beaten eggs into a greased frying pan to create a large omelette. Cook over a medium-high heat until egg is set on bottom. Turn over to cook other side then remove from pan. Roll up, slice thinly, then sprinkle over rice and serve.

Nutrition Info (per serve)

Calories 425 cal

Kilojoules 1780 kJ

Protein 25 g

Total fat 9 g

Saturated fat 2 g

Carbohydrates 60 g

Sugar 4 g

Dietary fibre 6 g

Sodium 340 mg

Calcium 60 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.