Healthy Chicken Fried Rice
Lean chicken breast, egg, vegetables and rice cooked with garlic, ginger and soy sauce. A lighter take on fried rice with approximately 45 grams of protein.
Why this works on GLP-1
Chicken breast and egg provide a substantial amount of protein in a manageable portion. Using 120 grams of cooked chicken breast contributes approximately 37 grams of protein, while the egg, rice and vegetables bring the full meal to around 45 grams.
Keeping the rice portion moderate makes room for plenty of vegetables without turning the meal into an oversized serving. Garlic, ginger and reduced-sodium soy sauce add flavour while using only a small amount of oil. Eat slowly and divide the portion if your appetite is reduced.
per serving
per serving
single serving
Ingredients · makes 1 serving
- Cooked chicken breast Skinless and cut into small pieces 120 g
- Cooked rice Cold cooked basmati, jasmine or brown rice works best 150 g
- Egg Lightly beaten 1 large
- Frozen peas No need to defrost 50 g
- Carrot Finely diced or grated ½ medium
- Red pepper Finely diced ½ small
- Spring onion Finely sliced 1
- Garlic Finely chopped or crushed 1 clove
- Fresh ginger Finely grated 1 tsp
- Reduced-sodium soy sauce Add gradually and adjust to taste 1 tbsp
- Sesame or avocado oil For frying 1 tsp
- Lime juice Optional, for freshness 1 tsp
- Black pepper Freshly ground to taste
Method
-
Prepare the ingredients. Cut the cooked chicken into small pieces, break up any clumps in the cold rice and prepare all the vegetables before heating the pan.
-
Cook the vegetables. Heat half of the oil in a large non-stick frying pan or wok over medium-high heat. Add the carrot and red pepper and cook for 3 to 4 minutes.
-
Add the aromatics. Add the garlic, ginger and the white part of the spring onion. Stir-fry for approximately 30 seconds until fragrant.
-
Scramble the egg. Move the vegetables to one side of the pan. Add the remaining oil to the empty side, pour in the beaten egg and stir until softly scrambled.
-
Add the chicken and peas. Stir the egg into the vegetables, then add the cooked chicken and frozen peas. Cook for 2 minutes, stirring regularly, until heated through.
-
Add the rice. Add the cold cooked rice and break up any remaining clumps with a wooden spoon. Stir-fry for 3 to 4 minutes until the rice is piping hot.
-
Season the dish. Add the reduced-sodium soy sauce, black pepper and lime juice if using. Toss until the ingredients are evenly coated.
-
Serve. Transfer to a bowl and finish with the green part of the spring onion. Eat slowly and pause during the meal to assess fullness.
Approximate nutrition per serving
The protein estimate includes approximately 37 grams from 120 grams of cooked chicken breast, around 6 grams from the egg and additional protein from the rice, peas and vegetables. Nutritional values vary according to the chicken, rice and oil used.
0 comments