SW Chicken Fried Rice

There are 2 ways to make a good fried rice dish, one is with leftover rice and the other is with pre-packaged also known as microwave rice. If you try to make your fried rice dished with freshly cooked rice, it can get a little too stodgy due to the starch in the rice making the rice a bit too sticky.

If you are good at planning your meals ahead, you can always cook some rice and leave it to cool overnight in the fridge in readiness for use in your fried rice dish the next day.

Fried rice dishes are a great and quick way to use up leftovers, and can be used with just about any meats or vegetables. In this dish, I am using pre-cooked chicken left over from another dish.

So quick is this dish, it makes sense to ensure that you have all your ingredients fully prepared and ready to cook with before you actually start to cook.

Let’s talk about the eggs…..

Scramble the eggs first and set them aside. Add a few sprays of fry-light to a frying pan and bring to medium-high heat. Add the whisked eggs with a touch of salt and pepper to taste. Keep the eggs moving with a soft spatula until just scrambled, transfer to a bowl and set aside.

Don’t be tempted to add salt earlier to the eggs in the bowl as the salt will start to draw out the moisture in the eggs and you may lose that lovely silky texture.

Ingredients you will need to make this recipe

How to bring it all together…

Add a few sprays of fry-light to the frying pan or a wok and bring to medium-high heat and add the spring onions, (hold a few sliced spring onions back for garnishing the finished dish), fry for 1-2 minutes then add the crushed garlic, peas, Chinese spices and season to taste with salt and freshly ground black pepper. (If the pan becomes a little dry, add some tap water to the pan to loosen the pan.

Add the cooked and shredded chicken to the pan/wok stirring through to heat through and fully combine, then add the cooked rice and the soy sauce to the pan/wok and stir regularly to fully heat whilst ensuring that the rice does not stick to the base of the pan/wok.

If the rice begins to stick, loosen off with a few more sprays of fry-light.

Finally, add the scrambled eggs back to the pan, stir through to combine and serve with a garnish of a few sliced spring onions and some freshly chopped parsley.

SW Chicken Fried Rice

Recipe by Steve WalkerCourse: Chicken, Featured, Lunch, Main Course, Rice DishesCuisine: ChineseDifficulty: Easy

Servings

4

servings

Prep time

10

minutes

Cooking time

15

minutes

SW Slimming Friendly Chicken Fried Rice

Ingredients

• 2 Chicken Breasts (pre-cooked and shredded)

• 4 Large eggs beaten/whisked

• 2 Spring onions, sliced

• 1 cup frozen peas.

• 2 Garlic cloves (crushed).

• 500g pre-cooked long-grain rice

• 1/2 Tsp. Chinese seasoning or Chinese five-spice powder.

• 3tbs light soy sauce.

• 50ml Water

• Fry-Light Spray Oil

• Salt & Pepper to Taste

• Freshly sliced parsley to garnish.

Directions

• Add a few sprays of fry-light to a frying pan and bring to medium-high heat. Add the whisked eggs with a touch of salt and pepper to taste. Keep the eggs moving with a soft spatula until just scrambled, transfer to a bowl and set aside.
• Add a few sprays of fry-light to the frying pan or a wok and bring to medium-high heat and add the spring onions, (hold a few sliced spring onions back for garnishing the finished dish), fry for 1-2 minutes then add the crushed garlic, peas, Chinese spices and season to taste with salt and freshly ground black pepper. (If the pan becomes a little dry, add some tap water to the pan to loosen the pan.
  
  NOTE: If the rice begins to stick, loosen off with a few more sprays of fry-light.
• Add the cooked and shredded chicken to the pan/wok stirring through to heat through and fully combine, then add the cooked rice and the soy sauce to the pan/wok and stir regularly to fully heat whilst ensuring that the rice does not stick to the base of the pan/wok.
  
• Finally, add the scrambled eggs back to the pan, stir through to combine and serve with a garnish of a few sliced spring onions and some freshly chopped parsley.

Notes

• Don’t be tempted to add salt earlier to the eggs in the bowl as the salt will start to draw out the moisture in the eggs and you may lose that lovely silky texture.