Good Food
for Good

Chicken & vegetable fried rice

Main MealsOther Chinese
Serves 4Time 45 minsChicken and Vegetable Fried Rice

A tasty, energising fried rice dish

Fat - total 15g 22%
Fat - saturated 2g 10%
Salt 587mg 26%
Protein 27g 54%
Carbs 30g 10%
Sugar 5g 6%
Energy 1532kJ 18%

% based on an adult’s recommended daily intake

Ingredients

  • ( 1 medium) Lean chicken breast, raw
  • ( 1 medium) Peeled carrot
  • ( 1 medium) Red capsicum, fresh
  • ( 2/3 cup) Green peas (fresh or frozen)
  • ( 2 leaves) Raw silverbeet
  • ( 2 large) Egg
  • ( 1 tbsp) Sesame oil
  • ( 4 stems) Fresh spring onion
  • ( 2 cloves) Raw garlic, peeled
  • ( 3 tbsp) Reduced-salt soy sauce
  • ( 1 cup) White rice, raw
  • ( 3 tbsp) Vegetable oil
  • ( 1/2 tsp) Ground black pepper

Method

  1. Cook the rice, following the instructions on the packet. Then, allow it to cool to room temperature.
  2. Cut the chicken into 2cm strips and fry in a pan with half the oil. Remove the chicken from the pan and set it aside.
  3. Crack the eggs into a bowl. Add the sesame oil and whisk for 1–2 minutes.
  4. In the same pan, add the eggs. Spread the egg over the whole pan and cook for 2–4 minutes, then remove from the pan. Chop the cooked egg into chunks.
  5. Finely slice the spring onions, crush the garlic, grate the carrot and roughly chop the silverbeet.
  6. Add the remaining oil, then the vegetables, to the pan. Cook for five (5) minutes.
  7. Add the chicken, rice, and soy sauce. Serve.
Submit your review
1
2
3
4
5
Submit
     
Cancel

Create your own review

Good Food for Good Health
Average rating:  
 2 reviews
 by Sam on Good Food for Good Health

Seriously best fried rice I've ever made.

 by Linda on Good Food for Good Health

A very yummy dish, my family love it...

We can provide information and help you with nutrition and good health.

Are you confused about what to eat? Or feeling overwhelmed by nutrition messages in the media? Perhaps you are just tired of dieting? Our dietitians can help you cut through the clutter of nutrition advice, work with your family doctor and healthcare providers, develop a nutrition plan that is suited to you, and provide group education opportunities. Dietitians guide you in making healthy food choices and manage your health conditions. Book an appointment with DPV Health's dietitians, who will work with you to develop a nutrition plan that is suited especially to you and your health needs.

Learn more