This recipe is perfect for those times when you only have to feed yourself, but it can easily be adapted to feed the whole family if needed – simply multiple all of the ingredients by the number of serves you need. It’s got The Plate Model covered with protein (40g of it!), a serve of high fibre carbohydrates, 2 serves of vegetables and a small amount of healthy fats – everything you need for a balanced, satisfying meal!

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5 from 1 vote

Easy Fried Rice

This recipe is perfect for those times when you only have to feed yourself, but it can easily be adapted to feed the whole family if needed.
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Main Course
Cuisine: Convenient Meals Series, Gluten Free, Under 15 Minutes
Keyword: chicken, egg, fried, ham, rice, soy sauce
Servings: 1 people
Calories: 515kcal

Ingredients

  • 80 g chicken, breast alternatively 1/2 cup leftover shredded chicken meat
  • 1 egg
  • 1 clove garlic crushed
  • ½ cup peas, fresh or frozen
  • ½ cup capsicum finely diced
  • 1 onion, spring thinly sliced
  • 1 tbsp soy sauce salt-reduced, gluten free if required
  • 1 tsp oil, canola
  • 1 cup rice, brown cooked, or instant microwave variety

Instructions

  • Poach chicken breast in saucepan of boiling water for 10 mins. Drain and dice the cooked chicken. If using pre-cooked chicken, skip this step.
  • Cook the rice as per packet instructions. If using instant microwave rice, heat the rice as per packet instructions.
  • Heat oil in fry pan on medium heat. Whisk egg in a bowl and then pour into fry pan–do not mix once added to pan, you want it to be an omelette. Cook for 2-3 mins before flipping. Cook for another minute on this side, then remove from the pan. Cut omelette into thin slices.
  • Add the crushed garlic, peas and capsicum to the pan. Cook for 2 mins.
  • Add the cooked chicken, egg, rice and soy sauce. Cook for another minute.
  • Serve onto a plate and sprinkle with sliced spring onion.

Notes

Whole foods: 78%
1 serve of this recipe provides:
  • 1 serve carbohydrate
  • 1 serve protein
  • 2 serve vegetables
  • ¼ serve fat

Nutrition

Calories: 515kcal | Carbohydrates: 49g | Protein: 40g | Fat: 15g | Saturated Fat: 3g | Sodium: 956mg | Fiber: 14g