Healthy Chicken Fried Rice

Here at WeAreTyrone we love a healthy lifestyle, but what we also realise is that we also need a treat from time to time, don’t worry it’s a healthy one!

We have drafted up one of our favourite fake-aways you can make for lunch to ease the pain of missing out on your Friday night Chinese.

This recipe is so quick and easy, it takes about 10 to 15 minutes. It’s packed with fibre and protein and on top of that it’s super tasty!  Exactly what the doctor ordered.

Ingredients

• 4 cups of cooked brown rice. It takes a little longer to cook and it’s not as fluffy as white rice but it is much more filling and has way more fibre. (Boil until cooked – about 20-30 minutes)
• 1 Chicken breast, cooked and shredded. (We recommend baking in foil, it’s healthy and keeps the meat tender plus it only takes 15-20 minutes)
• 1 white onion, chopped
• 2 cups of frozen peas and carrots
• 2 eggs, whisked
• 2/3 chopped spring onions
• 2 Tblsp of sesame oil

Method

1. Fry the white onion and half the spring onions in a hot pan with the sesame oil until softened and browned
2. Add the cooked rice.
3. Add the cooked chicken.
4. Add the frozen veg and stir fry until thawed and all ingredients are well mixed.
5. Once everything in the pan is nice and hot, add the two whisked eggs.
6. Stir continuously to prevent the eggs from scrambling and make sure everything in the pan is coated.
7. Season with salt and pepper
8. Sprinkle with the rest of the spring onions.

So there you have it, the quickest and easiest fake-away you will ever find. This recipe can feed up to four people so feel free to portion it up and take it to work with you as a lunch. It keeps well in an air tight container and it’s also suitable for freezing.

We recommend having it with a nice side salad for a delicious lunch. A little soy sauce and hot sauce will also make this nutritious dish even more delicious.