Healthy Fried Rice Recipe
Ingredients
- 1 cup brown rice (uncooked)
- 7 cups water
- 1 tbs olive oil
- 1 onion, thinly sliced
- 500 g skinless chicken breasts, trimmed of fat, cut into 2cm cubes
- 1 egg, lightly beaten
- 500 g frozen mixed vegetables
- 2 tbs salt-reduced soy sauce
- 2 tbs sweet chilli sauce
- 2 tbs water, extra
Method
- Bring the water and rice to boil in a saucepan.
- When the water has come to a boil, cover the pan and reduce the heat.
- Boil gently for 20-30 minutes, stirring occasionally.
- Once rice is cooked, drain and set aside.
- Heat olive oil in fry pan or wok.
- Add onion to pan and cook until soft.
- Stir in chicken and fry for 2 minutes, then set aside.
- Add egg and scramble until cooked.
- Stir in rice and fry for 2 minutes.
- Add in vegetables, cooking until heated through.
- Stir in chicken, soy sauce and water.
- Stir together until well mixed.
- Serve warm.
Comment:
*to make this dish gluten-free choose sauces that are free from gluten
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1389 kJ | 508 kJ |
| 332 Cal | 121 Cal | |
| Protein | 29 g | 10 g |
| Fat, total | 7 g | 3 g |
| — saturated | 2 g | 6 g |
| Carbohydrate | 34 g | 13 g |
| — sugars | 3 g | 1 g |
| Sodium | 535 mg | 196 mg |
| Fibre | 7 g | 3 g |
Member comments & rating
Log in or sign up to join the discussion.
Comments (2)
-
I use either chicken or kangaroo mince and substitute stir fry vegies for frozen vegies. I hope it's still within the framework.
Bart Katarski
Posted on: 28 Aug 17 -
If you are to label this as a gluten free recipe you need to stipulate gluten free soy sauce. Labelling on this site is careless in regards to gluten free
Anonymous
Posted on: 09 Apr 16
