10-minute chicken fried rice
Nutrition Info.(per serve)
- oil spray
- 4 spring onions, sliced
- 500g frozen peas, corn and carrots
- 4 cups cooked rice (or use microwaveable rice)
- 2 cups shredded cooked chicken, skin removed (use leftovers or buy a pre-cooked chicken)
- 2 tablespoons salt-reduced soy sauce
Total fat 9g
Saturated fat 2g
Dietary fibre 6g
1 Heat a large, non-stick frying pan over a medium heat. Spray with oil then fry spring onions for 1-2 minutes. Add frozen vegetables and fry for a couple more minutes until cooked through.
2 Add rice, chicken and soy sauce to pan and stir to combine. Heat for a few minutes more then serve immediately.
Make it meat-free: Omit chicken. Pour 2 beaten eggs into a greased frying pan to create a large omelette. Cook over a medium-high heat until egg is set on bottom. Turn over to cook other side then remove from pan. Roll up, slice thinly, then sprinkle over rice and serve.