Fried egg and chicken rice with charred corn

Photographer: Steve Brown

Think golden chicken, charred corn, crisp veg and nutty brown rice, all topped with sesame seeds. Your midweek fuel that's full of flavour and ready in just 30 minutes!

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

2 tablespoons sesame oil
400g skinless chicken thigh, cut into 3cm pieces, fat trimmed
420g can corn sweetcornXkernels, drained
2 eggs
2 teaspoons reduced-salt light soy sauce
3 spring onions, sliced thinly
1 large carrot, peeled, halved and thinly sliced
1 large green capsicum, cut into 2cm pieces
450g pack microwavable brown rice
1 tablespoon sesame seeds, toasted

Instructions

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1 In a large non-stick frying pan add half the sesame oil and heat over high heat. Add chicken and fry for 5 minutes until golden brown. Remove chicken and set aside. Add corn and remaining oil and fry for 5 minutes without stirring until lightly charred. Remove from pan and set aside.

2 In a bowl, whisk eggs, soy sauce, 1 tablespoon water and white part of spring onion.

3 Pour eggs into pan and cook over medium heat for 2-3 minutes, carefully flip and cook for a further minute. Allow to cool slightly, roll and slice thinly.

4 Add carrot and capsicum to pan and cook over high heat for 5 minutes. Add the chicken, corn, egg and rice to the pan and cook, stirring, for 10 minutes.

5 Serve with sesame seeds and green part of spring onion.

HFG tip

Add some blanched broccoli to boost the veg.

Nutrition Info (per serve)

Calories 575 cal

Kilojoules 2400 kJ

Protein 29 g

Total fat 26 g

Saturated fat 5.5 g

Carbohydrates 51 g

Sugar 9 g

Dietary fibre 9.5 g

Sodium 220 mg

Calcium 42 mg

Iron 2 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.