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
Total cost: $18.00 / $4.50 per serve
(at time of publication)
Ingredients
- 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 coriander, plus extra, to serve
- 1 spring onion, sliced
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Instructions
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 398cal
-
Kilojoules 1670kJ
-
Protein 35g
-
Total fat 9g
-
–Saturated fat 2g
-
Carbohydrates 40g
-
–Sugars 10g
-
Dietary fibre 10g
-
Sodium 710mg
-
Calcium 110mg
-
Iron 4mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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4 comments on Chicken and prawn fried rice
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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!
i have an allergy to prawns, can you suggest a substitute
Hi Dianne
You can just leave the prawns out, or add an extra egg.
Warm regards
Jenny, Healthy Food Guide editor
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.