PUBLIC HEALTHY REMAKE

Healthier Fried Rice

Name: Healthier Fried Rice
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2
Ingredients: 400 g Cooked brown rice, cold; 200 g Chicken breast, diced small; 2 Eggs; 80 g Frozen peas; 1 Carrot, diced small; 3 Spring onions, sliced; 2 cloves Garlic, minced; 1 1/2 tbsp Reduced-salt soy sauce; 2 tsp Olive oil or rapeseed oil; 1/2 tsp Sesame oil; 1 tsp Lime juice; to taste Black pepper

Day-old rice stir-fried with egg, veg and lean chicken — less oil, still wok-style.

A takeaway-style fried rice remake using cold cooked brown rice, lean chicken, plenty of vegetables and a measured splash of oil — high heat, quick toss, no greasy finish.

2 servings

—Calories

—Protein

25 minTotal time

2Servings

Prep 10 min · Cook 15 min · Difficulty: easy

Why this remake works

Brown rice and extra vegetables raise fibre and volume.
A teaspoon of oil replaces a heavy takeaway pour.
Lean chicken and egg add protein without fatty meats.
Lower-sodium soy and lime keep seasoning bright without excess salt.

Ingredients

Stir-fry

Cooked brown rice, cold

400 g

Chicken breast, diced small

200 g

Eggs

Frozen peas

80 g

Carrot, diced small

Spring onions, sliced

Garlic, minced

2 cloves

Olive oil or rapeseed oil

2 tsp

Seasoning

Reduced-salt soy sauce

1 1/2 tbsp

Sesame oil

1/2 tsp

Lime juice

1 tsp

Black pepper

to taste

Method

Break up the cold rice with your fingers so there are no large clumps.
Heat 1 tsp oil in a large non-stick wok or skillet over high heat. Scramble the eggs until just set, then transfer to a plate.
Add the remaining 1 tsp oil. Stir-fry chicken until opaque and cooked through, about 4–5 minutes. Add carrot and cook 2 minutes more, then add garlic, peas and most of the spring onions for 1 minute.
Add the rice. Stir-fry 3–4 minutes, pressing and tossing, until hot and slightly toasted in places.
Return the egg. Splash in soy sauce, sesame oil, lime juice and black pepper. Toss everything evenly for 1 minute.
Serve topped with remaining spring onions.

Chef tips

Cold day-old rice fries cleaner than freshly cooked rice.
Keep the heat high and the pan not overcrowded so the rice fries instead of steams.

Substitutions

Chicken → Prawns or firm tofu
Brown rice → Cold white jasmine rice

Create my own version

Also try Generate Meal from ingredients you have, or Day Plan for a full day of meals.