Chicken Fried Rice

We love a good Chinese takeaway but they are often one of the worst culprits for being sky high in both points and calories. If you are looking for a good healthy alternative, my twist on this classic Chinese dish tastes just as good without any of the guilt. The recipe actually came about one night when I had some leftover chicken and I was whipping together something as quickly as possible for my little boy’s tea. My hubbie tasted it and wondered why we weren’t having the same so I pulled together a more adult version of the same recipe and here it is!! ( Note – the baby version used roasted chicken and pre cooked packet basmati rice – both good alternative if you have leftovers or are a little short on time. It also didn’t use any of the hotter chilli flavours).

I’ve included full instructions here for cooking lovely fluffy takeaway style rice. It takes a little longer if you take into account rinsing time but I promise you it really is worth it.

WW POINTS AND NUTRITIONAL INFORMATION

Serves 4 = 9 points per serving 

Per serving = 373 cals, Fat 11.1g, Carbs 28.7g, Protein 46.5g 

INGREDIENTS

  • 240g basmati rice, dry weight
  • 1 chicken stock cube
  • 2 tsp sesame oil
  • 500g chicken breast, raw, cut into bit sized chunks
  • 1 tsp each of curry powder and Chinese 5 spice
  • Pinch white pepper
  • 4 tbsp soy sauce (2 dark and 2 light)
  • 2 tbsp oyster sauce
  • ½ tsp sugar
  • 1 onion, peeled and finely diced
  • 1 pepper, deseeded and diced
  • 80g frozen peas
  • 3 cloves of garlic, finely chopped
  • 4 spring onions, sliced
  • 2 eggs

METHOD

For the rice

  1. Begin with the rice. If you have time, rinse the rice using a sieve until the water runs clear. This will make a big difference to the finished dish as it will mean the grains of rice separate and don’t stick together giving you a more authentic texture to the dish.
  2. Once rinsed, pop the rice in a pan with a little salt, a crumbled chicken stock cube and enough cold water so the water level is about 2cm higher than the rice (for 240g this usually works out at 450-500ml for me but it will depend on the pan size). Stir once to combine the stock cube and then pop on the heat. Bring to the simmer and, once simmering, add a tight fitting pan lid and turn the heat down to medium/low. Cook for 14-15 minutes making sure you do not lift the lid at any point.
  3. Take a very quick look in the pan after 14-15 minutes to see that all the water has absorbed but get the lid straight back on the pan once you have confirmed all the water is gone. Remove the pan from the heat and leave for 10 minutes with the lid on. This will allow the rice to continue to steam and dry out giving you the nice fluffy texture you want.
  4. Finally remove the lid and fluff with a fork to separate the grains.

For the rest of the dish

  1. In a large pan or wok add 1 tsp sesame oil, heat and then add the chicken. Season with salt and a little white pepper and cook for 5-6 minutes until the chicken is cooked through. Remove the chicken from the pan and pop on a plate to one side.
  2. Whilst the chicken is cooking add the curry powder, 5 spice, soy sauce, oyster sauce, sugar, a little white pepper and a small splash of cold water (around 1 tbsp) to a bowl. Stir to combine.
  3. Next break the eggs into a cup, whisk up and then add to them pan you cooked the chicken in (with a little 1kal). Scramble for a minute or two (you want the eggs so they are just cooked) and again remove from the pan and set to one side.
  4. Finally add the remaining sesame oil to the pan and then add the onion, pepper, peas and garlic. Fry for 2-3 minutes until the onions start to soften and then you can begin adding everything back to the pan.
  5. First add the cooked and fluffed rice, tossing through the vegetables making sure it is nicely broken up. When the rice is warm and nicely mixed into the veggies add the sauce to the pan, stirring until it evenly coats the rice.
  6. Next add the chicken back to the pan, fry for another minute and then add the eggs and spring onions to the pan. Toss everything together, taste and season with more soy and white pepper if needed.
  7. Enjoy!
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Chicken Fried Rice

WW POINTS AND NUTRITIONAL INFORMATION
Serves 4 = 9 points per serving
Per serving – 373 calories, Fat 11.1g, Carbs 28.7g, Protein 46.5g
Servings 4

Ingredients

  • 240 g basmati rice dry weight
  • 2 tsp sesame oil
  • 500 g chicken breast raw, cut into bit sized chunks
  • 1 tsp each of curry powder and Chinese 5 spice
  • Pinch white pepper
  • 4 tbsp soy sauce 2 dark and 2 light
  • 2 tbsp oyster sauce
  • ½ tsp sugar
  • 1 onion peeled and finely diced
  • 1 pepper deseeded and diced
  • 80 g frozen peas
  • 3 cloves of garlic finely chopped
  • 4 spring onions sliced
  • 2 eggs

Instructions

  • Begin with the rice. If you have time, rinse the rice using a sieve until the water runs clear. This will make a big difference to the finished dish as it will mean the grains of rice separate and don’t stick together giving you a more authentic texture to the dish.
  • Once rinsed, pop the rice in a pan with a little salt, a crumbled chicken stock cube and enough cold water so the water level is about 2cm higher than the rice (for 240g this usually works out at 450-500ml for me but it will depend on the pan size). Stir once to combine the stock cube and then pop on the heat. Bring to the simmer and, once simmering, add a tight fitting pan lid and turn the heat down to medium/low. Cook for 14-15 minutes making sure you do not lift the lid at any point.
  • Take a very quick look in the pan after 14-15 minutes to see that all the water has absorbed but get the lid straight back on the pan once you have confirmed all the water is gone. Remove the pan from the heat and leave for 10 minutes with the lid on. This will allow the rice to continue to steam and dry out giving you the nice fluffy texture you want.
  • Finally remove the lid and fluff with a fork to separate the grains.
  • Meanwhile, in a large pan or wok add 1 tsp sesame oil, heat and then add the chicken. Season with salt and a little white pepper and cook for 5-6 minutes until the chicken is cooked through. Remove the chicken from the pan and pop on a plate to one side.
  • Whilst the chicken is cooking add the curry powder, 5 spice, soy sauce, oyster sauce, sugar, a little white pepper and a small splash of cold water (around 1 tbsp) to a bowl. Stir to combine.
  • Next break the eggs into a cup, whisk up and then add to them pan you cooked the chicken in (with a little 1kal). Scramble for a minute or two (you want the eggs so they are just cooked) and again remove from the pan and set to one side.
  • Finally add the remaining sesame oil to the pan and then add the onion, pepper, peas and garlic. Fry for 2-3 minutes until the onions start to soften and then you can begin adding everything back to the pan.
  • First add the cooked and fluffed rice, tossing through the vegetables making sure it is nicely broken up. When the rice is warm and nicely mixed into the veggies add the sauce to the pan, stirring until it evenly coats the rice.
  • Next add the chicken back to the pan, fry for another minute and then add the eggs and spring onions to the pan. Toss everything together, taste and season with more soy and white pepper if needed.
  • Enjoy!

Chicken Fried Rice