Fridge Raid Stir Fry Food

FRIDGE-RAID FRIED RICE

Fridge-raid fried rice image

Pack in the veg with this healthy chicken fried rice, which uses everyday foods you'll find in the fridge for a quick and easy family supper

Provided by Melissa Thompson - Journalist and food writer

Time 30m

Number Of Ingredients 13

Ingredients

2 tbsp vegetable oil
1 white onion, finely chopped
1 carrot, finely chopped
100g green beans, chopped
1 red or yellow pepper, finely chopped
½ medium broccoli, chopped into small florets
150g cooked chicken (or any other meat), roughly chopped
300g cold cooked rice
2 eggs, beaten
1 tbsp sesame oil
1 tbsp oyster sauce
1 spring onion, finely sliced
1 tsp toasted sesame seeds

Steps:

Heat half the vegetable oil in a wok or a frying pan over a medium-high heat, and stir-fry the onions, carrots and green beans for 5 mins. Add the peppers, broccoli and chicken, and stir-fry for 3 mins more.
Tip in the rice and stir-fry for another 4 mins until all the grains of rice have separated. Push the rice and vegetables to the side, then add the remaining vegetable oil to the other. Crack in the egg and scramble briefly before stirring into the veg and chicken mixture.
Stir in the sesame oil and oyster sauce to coat, then garnish with the spring onions and sesame seeds.

Nutrition Facts : Calories 388 calories, Fat 20 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 29 grams carbohydrates, Sugar 7 grams sugar, Fiber 7 grams fiber, Protein 20 grams protein, Sodium 0.6 milligram of sodium

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