Name: Chicken fried rice
Prep time: See below for total cook and prep time
Cook time: 25 minutes
Yield: 4
Ingredients: 200g dried basmati rice; 4 tbsp reduced sodium soy sauce or tamari; Juice of 2 limes; 2cm piece fresh root ginger, peeled and grated; 2 garlic cloves, crushed; 2 red chillies, 1 deseeded and finely chopped, 1 finely sliced, to serve; Low-calorie cooking spray; 1 red onion, sliced; 2 red peppers, deseeded and finely sliced; 4 skinless and boneless chicken breasts, diced; ¼ savoy cabbage, finely shredded; 150g mangetout; 225g can water chestnuts, drained and rinsed; 4 spring onions, finely sliced

A quick and easy evening meal, which you can bring together in under 30 minutes. With a combo of succulent chicken and a variety of vegetables, this stir fry will spice up any mealtime. This recipe was selected in partnership with Slimming World.

Serves

Prep

See below for total cook and prep time

Cook

25 minutes

Nutrition information

Each 507g serving contains (includes serving suggestion)

KCal: 384
Carbs: 52.0g
Fibre: 5.7g
Protein: 36.0g
Fat: 2.1g
(Low)
Saturates: 0.5g
(Low)
Sugars: 10.0g
(Low)
Salt: 1.3g
(Low)
Fruit/Veg Portion: 1

What makes a healthy, balanced diet?

Ingredients

200g dried basmati rice
4 tbsp reduced sodium soy sauce or tamari
Juice of 2 limes
2cm piece fresh root ginger, peeled and grated
2 garlic cloves, crushed
2 red chillies, 1 deseeded and finely chopped, 1 finely sliced, to serve
Low-calorie cooking spray
1 red onion, sliced
2 red peppers, deseeded and finely sliced
4 skinless and boneless chicken breasts, diced
¼ savoy cabbage, finely shredded
150g mangetout
225g can water chestnuts, drained and rinsed
4 spring onions, finely sliced

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Method

Step 1

Cook the rice according to the pack instructions, then drain and spread it out on a non-stick baking tray, so it cools quickly.

Step 2

While the rice is cooling, mix together the soy sauce or tamari, lime juice, ginger, garlic and chopped chilli and set aside.

Step 3

At the same time, spray a large non-stick wok or frying pan with a couple of pumps of low-calorie cooking spray and put it over a medium-high heat. Add the onion and peppers and stir-fry for 3-4 minutes. Add the chicken and cabbage and cook for a further 3-4 minutes, or until the chicken is cooked through and no pink flesh is visible. (the juices should run clear when you cut into the thickest part of the chicken).

Step 4

When the chicken is nearly cooked, stir in the mangetout, water chestnuts, half the spring onions and all of the soy sauce mixture. Stir-fry for a few minutes, then push everything to one side of the pan. Tip the rice into the empty side, then fry for 2 minutes before mixing everything together and stir-frying until the rice is piping hot. Scatter over the remaining spring onions and sliced chilli to serve.

Recipe tips

Use brown basmati rice to increase the fibre.

Chicken fried rice