Day-old rice loses 40% of its starch, preventing mushy fried rice—fresh rice creates clumpy disasters every time.
Chicken Fried Rice
Elevate your meal prep game with this scrumptious chicken fried rice that packs a whopping 50g of protein and just 487 calories per serving! Featuring tender chicken, vibrant veggies, and a drizzle of soy sauce, this dish brings restaurant-quality flavors right to your kitchen. Get ready to enjoy a satisfying, wholesome meal that’s as easy to make as it is delicious!
Prep
10
min
Cook
20
min
Serves
4
people
Level
beginner
📝 Ingredients
Serves 4🥬Fresh Produce(2)
- 25g white parts of spring onion (0.88 oz)
- Green parts of spring onion (garnish)optional
🥩Meat & Seafood(1)
- 600g diced chicken breast (brand: @musclefooduk) (1.32 lbs)
🥛Dairy & Eggs(1)
- 4 eggs (brand: chicken)substitute two for egg whites to decrease calories
🫙Pantry Staples(2)
- 10ml sesame oil (or vegetable oil) (0.34 fl oz)vegetable oil
- 600g refrigerated day-old cooked white rice (21.2 oz)
🧂Spices & Seasonings(2)
- Tsp black pepper (5 ml)
- Tbsp garlic powder (15 ml)
🍯Sauces & Condiments(3)
- 30g oyster sauce (brand: Tesco) (1.06 oz)
- 20ml light soy sauce (0.68 fl oz)
- 20ml light soy sauce (brand: Lidl) (0.68 fl oz)
📦Other(2)
- 200g frozen mixed veg (7.06 oz)
- Sesame seeds (garnish)optional
👨🍳 Instructions
- 1
Dice up 600 grams of chicken breast and add some soy sauce, 10ml of sesame oil, garlic powder, and black pepper. Mix until well-coated.
- 2
In a pan, add light cooking spray and cook the chicken in batches until crispy.
- 3
Add frozen mixed vegetables and cook for a minute or two, then push to the side and pour in four beaten eggs.
- 4
Turn the heat down and stir the eggs gently every minute until fluffy.
- 5
Mix the eggs with the vegetables and add 600 grams of day-old cooked rice, more soy sauce, and 30 grams of oyster sauce.
- 6
Add the white parts of the spring onions, mix thoroughly, and divide into four servings.
💡 Pro Tips
- ✓Use day-old rice that's been refrigerated because the starches retrograde and firm up, reducing moisture content by 15-20% to prevent mushy fried rice.ingredient15-20% moisture reduction
- ✓Heat your wok or pan to 400-450°F before adding oil so proteins sear immediately and create the 'wok hei' smoky flavor through Maillard reactions.technique400-450°F
- ✓Cook chicken in small batches (150g maximum) to maintain pan temperature and achieve proper browning instead of steaming.technique150g maximum
- ✓Add frozen vegetables directly to the hot pan without thawing because the ice crystals create steam that cooks them in exactly 60-90 seconds while maintaining crunch.timing60-90 seconds
- ✓Create a well in your pan for scrambling eggs because the direct metal contact at 300°F+ creates fluffy curds in 30-45 seconds before they overcook.technique300°F+, 30-45 seconds
Share this recipe
Prep
10
min
Cook
20
min
Serves
4
people
Level
beginner
Share this recipe
Day-old rice loses 40% of its starch, preventing mushy fried rice—fresh rice creates clumpy disasters every time.
Chicken Fried Rice
Elevate your meal prep game with this scrumptious chicken fried rice that packs a whopping 50g of protein and just 487 calories per serving! Featuring tender chicken, vibrant veggies, and a drizzle of soy sauce, this dish brings restaurant-quality flavors right to your kitchen. Get ready to enjoy a satisfying, wholesome meal that’s as easy to make as it is delicious!
📝 Ingredients
Serves 4🥬Fresh Produce(2)
- 25g white parts of spring onion (0.88 oz)
- Green parts of spring onion (garnish)optional
🥩Meat & Seafood(1)
- 600g diced chicken breast (brand: @musclefooduk) (1.32 lbs)
🥛Dairy & Eggs(1)
- 4 eggs (brand: chicken)substitute two for egg whites to decrease calories
🫙Pantry Staples(2)
- 10ml sesame oil (or vegetable oil) (0.34 fl oz)vegetable oil
- 600g refrigerated day-old cooked white rice (21.2 oz)
🧂Spices & Seasonings(2)
- Tsp black pepper (5 ml)
- Tbsp garlic powder (15 ml)
🍯Sauces & Condiments(3)
- 30g oyster sauce (brand: Tesco) (1.06 oz)
- 20ml light soy sauce (0.68 fl oz)
- 20ml light soy sauce (brand: Lidl) (0.68 fl oz)
📦Other(2)
- 200g frozen mixed veg (7.06 oz)
- Sesame seeds (garnish)optional
👨🍳 Instructions
- 1
Dice up 600 grams of chicken breast and add some soy sauce, 10ml of sesame oil, garlic powder, and black pepper. Mix until well-coated.
- 2
In a pan, add light cooking spray and cook the chicken in batches until crispy.
- 3
Add frozen mixed vegetables and cook for a minute or two, then push to the side and pour in four beaten eggs.
- 4
Turn the heat down and stir the eggs gently every minute until fluffy.
- 5
Mix the eggs with the vegetables and add 600 grams of day-old cooked rice, more soy sauce, and 30 grams of oyster sauce.
- 6
Add the white parts of the spring onions, mix thoroughly, and divide into four servings.
💡 Pro Tips
- ✓Use day-old rice that's been refrigerated because the starches retrograde and firm up, reducing moisture content by 15-20% to prevent mushy fried rice.ingredient15-20% moisture reduction
- ✓Heat your wok or pan to 400-450°F before adding oil so proteins sear immediately and create the 'wok hei' smoky flavor through Maillard reactions.technique400-450°F
- ✓Cook chicken in small batches (150g maximum) to maintain pan temperature and achieve proper browning instead of steaming.technique150g maximum
- ✓Add frozen vegetables directly to the hot pan without thawing because the ice crystals create steam that cooks them in exactly 60-90 seconds while maintaining crunch.timing60-90 seconds
- ✓Create a well in your pan for scrambling eggs because the direct metal contact at 300°F+ creates fluffy curds in 30-45 seconds before they overcook.technique300°F+, 30-45 seconds