This recipe is the perfect alternative to a cheat meal from your Chinese takeaway over the weekend.

It is very simple to make from scratch and you could even use up any left-over cooked chicken and rice you may have from the week. I have added it to my meal-prep repertoire as a strong favourite compared to other less exciting variations of chicken and rice. This chicken fried rice recipe is full of protein with a good balance of slow release carbs. 

This recipe uses my sesame marinade for the chicken which can be found here.

Macros: 

Per serving:

Calories: 418 Carbs: 29.8g Protein: 42.5g Fats: 14.3g

Health takeaway alternative - chicken fried rice

Here’s the recipe for this healthy one pan wonder.

Serves 2

Ingredients:

  • 2 x corn-fed chicken breast (in sesame marinade*)
  • 2 x eggs
  • 150g cooked brown rice (uncooked weight 75g)
  • 2 spring onions
  • ½ tsp garlic powder/ 1 clove of garlic, grated
  • 10ml of sesame oil
  • 1/2 tsp soy sauce
  • 100g of petit pois/garden peas
  • 1 x red pepper
  • Sea salt and black pepper
  • Green vegetables to serve

*It isn’t essential to marinade the chicken but it will add a real extra depth of flavour that you don’t want to miss out on.

Method:

  1. Cook your brown rice and drain.
  2. At the same time, roast your marinaded chicken in the oven at 170 degrees celsius for 25 minutes.
  3. Heat the sesame oil in a wok or frying pan.
  4. Add the spring onions, diced pepper and garlic and gently sauté.
  5. Pull apart your chicken and add to the pan.
  6. Add the cooked, drained rice and stir – keeping the heat low. Season.
  7. Push the mixed rice to one side of the wok and crack your eggs into the remaining space.
  8. Allow the whites to cook as though making an omelette, then stir into the mixture to separate like scrambled eggs.
  9. Season again and add the peas.
  10. Once the peas are cooked you can serve and enjoy!

I like to serve mine with stir-fried green vegetables such as tender stem broccoli and sugar snap peas, but you can choose whatever you prefer.

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