Chicken Fried Rice: a lighter home recipe with a clear finish · AU

What changes—and what stays

From a restaurant serving with unmeasured oil and sides often reaches 600–800 kcal to 420 calories

Chicken Fried Rice: Stir-fry diced chicken until cooked through, then push to one side of the wok. Scramble the egg in the empty space, then break it up and mix with the chicken. Add diced carrot and frozen peas, stir-fry for a few minutes. Add cooked brown rice, soy sauce, and sesame oil. Stir-fry until everything is heated through and well combined. Garnish with chopped spring onions. 20ml soy sauce; 2 stalks spring onions. Chicken Fried Rice: carrot · frozen peas · soy sauce · sesame oil · spring onions. The rice is hot and separate, the chicken is cooked, and the vegetables are tender-crisp.

Ingredients for 2

Measure first; timing is part of how this recipe uses less fat.

• 200gchicken breast
• 200gcooked brown rice
• 1 largeegg
• 80gcarrot
• 50gfrozen peas
• 20mlsoy sauce
• 5mlsesame oil
• 2 stalksspring onions

Method

Each step includes heat, a visible cue, and a recovery.

1

Step 1 · follow the visible cue

Prepare the measured ingredients

Chicken Fried Rice — chicken breast · cooked brown rice. Prepare chicken breast, cooked brown rice, and egg in the listed amounts. Keep wet components separate and cut pieces for their different cooking times.

Look for: Chicken Fried Rice — chicken breast · cooked brown rice · egg. chicken breast, cooked brown rice, and egg are evenly prepared and accurately measured, with no unintended water left in the preparation bowl.

2

Step 2 · follow the visible cue

Build the defining flavour

Chicken Fried Rice — egg · carrot. Add carrot, frozen peas, and soy sauce in an order that softens strong aromatics without scorching the delicate seasonings.

Look for: Chicken Fried Rice — carrot · frozen peas · soy sauce. carrot, frozen peas, and soy sauce smell rounded and remain recognisable, with no black specks, raw spice smell, or separated oil.

3

Step 3 · follow the visible cue

Cook with controlled heat

Chicken Fried Rice — frozen peas · soy sauce. For the main cooking stage, Stir-fry diced chicken until cooked through, then push to one side of the wok. Scramble the egg in the empty space, then break it up and mix with the chicken. Add diced carrot and frozen peas, stir-fry for a few minutes. Add cooked brown rice, soy sauce, and sesame oil. Stir-fry until everything is heated through and well combined. Garnish with chopped spring onions.. Control both heat and surface moisture rather than correcting later with extra oil or sauce.

Look for: Chicken Fried Rice — Stir-fry diced chicken until cooked through, then push to one side of the wok. Scramble the egg in the empty space, then break it up and mix with the chicken. Add diced carrot and frozen peas, stir-fry for a few minutes. Add cooked brown rice, soy sauce, and sesame oil. Stir-fry until everything is heated through and well combined. Garnish with chopped spring onions.. The rice is hot and separate, the chicken is cooked, and the vegetables are tender-crisp.. Check the thickest or coolest part rather than judging only the browned surface.

4

Step 4 · follow the visible cue

Finish and verify the texture

Chicken Fried Rice — sesame oil · spring onions. Add sesame oil and spring onions at the point where their aroma remains clear. Rest briefly and divide Chicken Fried Rice into two equal portions.

Look for: Chicken Fried Rice — The rice is hot and separate, the chicken is cooked, and the vegetables are tender-crisp.. Chicken Fried Rice holds its intended shape and colour, with no unwanted water, fat, or loose coating around the serving plate.

Calories at the same serving size

The estimate uses the listed ingredients divided into 2 servings. Brand labels, trimming, and the amount left in the pan can change the result.

Frequently asked questions