Australian Healthy Food Guide - November 2017

(Wang) #1

TUESDAY


cooked rice

plus
+ginger
+shallots

hfg RECIPES


cooked chicken breast frozenstir-fry vegies soy sauce





Chicken fried rice
Serves 4 Cost per serve$2.75
Time to make15 min
9 dairy free


2 tablespoon gratedginger
1 x 450g packetfrozen stir-fry
vegetables(seeCook’s tip)
4 cupscooked rice(seeNote)
2 cups shreddedcooked
chicken breast


54 healthyfoodguide.com.au


Recipe: Liz Macri. Photography: Ian Wallace. Styling: Louise Pickford. Food Prep: Chrissy Freer.

2 tablespoons reduced-salt
soy sauce
4 shallots, thinly sliced

1 Spray a large non-stick frying
pan with olive oil and set over
high heat. Stir-fry grated ginger
and vegetables for 5–7 minutes.
2 Add the cooked rice, chicken
and soy sauce. Toss to coat. Cook,
stirring mixture, for 5 minutes, or
until the rice is hot and chicken
is heated through.

3 Add half of the shallots and
toss to combine. Serve fried rice
topped with remaining shallots.
Cook’s tip You can use 4 cups
of chopped mixed vegies or use
up whatever is in your fridge.
This will change the cost per
serve, based on the vegies used.
Note For best results, cook rice
the day before (this allows rice
to dry slightly, so it’s less sticky).
Cooking on the day? Drain well
in a colander before using.

Chicken fried rice





1670kJ/400cal
Protein 27.0g
Total Fat 6.6g
Sat Fat 1.6g
Carbs 54.0g

Sugars 3.0g
Fibre 4.4g
Sodium 750mg
Calcium 36mg
Iron 2mg

PER SERVE

PROTEINHIGH
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