Australian Healthy Food Guide - November 2017

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