Chicken and prawn fried rice

Our makeover chicken and prawn fried rice is super easy, delicious and good for you. Plus, it’s ready in less time than it takes to order a takeaway.

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

spray oil
2 eggs, lightly beaten
300g chicken breast fillet, sliced
200g peeled raw prawns
2 tablespoons hoisin sauce
2 cloves garlic, crushed
750g packet frozen veges, heated
2 cups cold cooked basmati rice
2 tablespoons salt-reduced
soy sauce
⅓ cup chopped fresh coriandercilantroX, plus extra, to serve
1 spring onion, sliced

Instructions

Stay Awake

1 Place a wok over a high heat and spray with a little oil. Add eggs and swirl to coat wok. Cook for 1 minute or until just set. Transfer to a chopping board, roll up and thinly slice. Reserve.

2 Reheat wok and re-spray with oil. Combine chicken, prawns, hoisin sauce and garlic. Stir-fry for 4-5 minutes or until cooked. Add heated vegetables, rice and soy sauce and stir-fry for 2 minutes or until rice is heated through (add 2 tablespoons of hot water if necessary to help with heating through). Stir through coriander. Serve topped with spring onion and a few coriander sprigs.

Variations

Make it gluten free: Use gluten-free soy and hoisen sauces.

HFG tip

Makeover! You save…

5g total fat
550mg sodium

You gain…

2g fibre
1 vege serve

What we did

Reduced oil by using oil spray
Doubled the veges
Used basmati rice: it has a lower glycaemic index (GI)
Used salt-reduced soy sauce

Nutrition Info (per serve)

Calories 398 cal

Kilojoules 1670 kJ

Protein 35 g

Total fat 9 g

Saturated fat 2 g

Carbohydrates 40 g

Sugar 10 g

Dietary fibre 10 g

Sodium 710 mg

Calcium 110 mg

Iron 4 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.

First published: Jun 2015

5 comments on Chicken and prawn fried rice

25316501 September 6, 2021 at 8:37 pm #

It is very easy and quick! I liked it but found it a little too sweet with the frozen veggie mix. Needed something else.. I will be trying Chinese five spice next time I make it!

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Dianne Bath November 26, 2021 at 4:31 pm #

i have an allergy to prawns, can you suggest a substitute

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- Jen deMontalk December 2, 2021 at 1:25 pm #
  
  Hi Dianne
  You can just leave the prawns out, or add an extra egg.
  
  Warm regards
  Jenny, Healthy Food Guide editor
  
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Jenine Cooper November 22, 2022 at 6:23 pm #

Yum! Such a simple, tasty meal to cook after a long day at work. Using frozen veg, and pouch rice… so quick. We enjoyed it a lot.

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131749 October 24, 2023 at 6:49 pm #

Delicious! I used just prawns and the egg as the protein. Used frozen mixed veg some fresh blanched asparagus and cauliflower florets. Delicious ????

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