High-protein chicken fried rice with vegetables

High-protein chicken fried rice with vegetables: brown rice, organic chicken breast, eggs, peas, carrot and tamari make a quick, balanced stir-fry.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 15 min
• Total time: 30 min
• Calories: 510 kcal per serving
• Protein: 42 g
• Fat: 14 g
• Carbs: 54 g

Ingredients

• 200g organic chicken breast
• 2 organic eggs
• 1 handful of frozen peas
• 1 large carrot
• 2 spring onions
• 200 g cooked, cold brown rice (ideally from the day before)
• 1 tbsp ghee (for frying)
• 1 tsp toasted sesame oil
• 2 tbsp gluten-free tamari soy sauce

Method

You’ll need: frying pan · chopping board · knife · grater · wooden spoon

1. Pat the chicken breast dry and cut it into small pieces. Peel the carrot and finely dice or grate it; slice the spring onions into rings.
2. Heat the ghee in a large frying pan and fry the chicken breast until browned all over. Then take it out of the pan and set aside briefly.
3. Add the eggs to the pan and let them set gently. Stir in the carrot, peas and the white part of the spring onions and fry briefly.
4. Add the cold brown rice and mix with the tamari. Return the chicken to the pan and toss everything over a medium heat until the rice is hot.
5. Finally, fold in the toasted sesame oil and the green part of the spring onions. Season to taste with a little extra tamari.
6. Serve hot straight away. A little lime juice or fresh coriander goes well with it, if you like.

Good to know

Fried rice like this saves relaxed evenings. Savoury, filling and pleasantly simple. Exactly the kind of food that warms you up without being heavy.

Swaps

Chicken breast → turkey breast (similar protein content and mild in flavour); ghee → olive oil (more monounsaturated fats); brown rice → freshly cooked brown rice or quinoa (more fibre or a little more magnesium); peas → edamame (more protein and fibre)

Allergens

Contains egg, soya and sesame. Good for children if you go easy on the soy sauce, and important during pregnancy: always cook chicken and eggs all the way through. Contains: milk.