Healthier Chicken Fried Rice

This Week

2 Dec - 8 Dec

Turn leftover rice into a delicious, quick and easy, mid-week meal. We’ve packed our version with lots of veggies and made a home-made sauce with only four ingredients that you’ll already find in your pantry.

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Meal Prep Guide

Pre cook the rice (store in an airtight container in the fridge)

NOTE – if you’re cooking meal 001 – the Blackened Salmon with Salsa and Chimichurri cook an extra cup of rice, storing around 3 cups of cooked rice.

Prepare the vegetables (store together in an airtight container in the fridge)

Dice one carrot.
Cut one head of broccoli into small bite-sized pieces.

Prepare the sauce (store in a glass jar in the fridge)

Ingredients

3 Tbsp tamari
2 Tbsp rice wine vinegar
2 tsp sesame oil
1 tsp coconut or brown sugar

Method

Add all the ingredients to a glass jar and shake well to combine.

Tips

Fried rice is best made with old rice as the grains are firmer and drier than freshly cooked rice which prevents the rice from going to mush. You can still make fried rice from freshly cooked rice however, the texture will be slightly different. If you made the salmon dish last night you would have already cooked the rice.
You want to make sure you cut the broccoli into small bite-sized pieces so it doesn’t take too long to cook.

Shortcuts

Vegetables

One of the best things about fried rice is that you can use any veggies you’ve got on hand that need to be used up.

Protein

You can swap out the chicken for prawns or even pork mince.
For a vegetarian option swap the chicken for 300g of firm tofu cut into cubes. Cook as you would the chicken.

Other

Serve with crispy shallots.
Serve with roasted cashews.

Ingredients

Sauce

3 Tbsp tamari
2 Tbsp rice wine vinegar
2 tsp sesame oil
1 tsp coconut or brown sugar

Fried rice

500g chicken thighs (sliced into bite-sized pieces)
2 garlic cloves (crushed)
1 Tbsp ginger (grated)
1 brown onion (diced)
1 carrot (diced)
1 broccoli (cut into small bite sized pieces)
1 tsp curry powder
1 cup jasmine rice (uncooked) or 3 cups cooked* see tips
⅔ cup peas (defrosted and patted dry)
2 eggs (whisked)
2-3 tsp sriracha sauce
Coconut oil (we like to use a deodorised version)

Method

If you haven’t pre-cooked the rice then cook the rice as per packet instructions, once cooked spread out over a large plate to cool. We recommend letting it completely cool before getting started on the rest of the dish.
Add all the sauce ingredients to a glass jar and shake well to combine.
Remove 2 Tbsp of the sauce from the jar and add to a bowl with the sliced chicken, ginger and garlic; toss well to combine.
Heat a spoonful of coconut oil in a large pan or wok over a high heat. Once hot, add the chicken and stir-fry for 5-7 minutes until golden brown and cooked through; remove from the pan and set aside.
Add another spoonful or two of coconut oil to the pan and add the onion, carrot, broccoli, curry powder and season with salt and pepper. Stir-fry for about 5 minutes until the broccoli is just about cooked through, we find it best to add a dash of water during this time to help the broccoli to cook.
Add a little more oil if needed, then add the rice to the pan and cook until the clumps have removed and the rice has warmed through.
Add in the chicken and peas and stir-fry for a couple of minutes before pushing everything to one side of the pan. Add a little more coconut oil then the whisked eggs, use a fork to scramble the egg, and toss through the rice once cooked. The eggs should be in small shreds, evenly dispersed throughout the rice.
Add the remaining sauce and a squeeze of sriracha, stir-fry for another couple of minutes, then you are ready to serve.

Variations

Vegetables

One of the best things about fried rice is that you can use any veggies you’ve got on hand that need to be used up.

Protein

You can swap out the chicken for prawns or even pork mince.
For a vegetarian option swap the chicken for 300g of firm tofu cut into cubes. Cook as you would the chicken.

Other