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Easy Fried Rice for One

This recipe is perfect for those times when you only have to feed yourself, but it can easily be adapted to feed the whole family if needed – simply multiple all of the ingredients by the number of serves you need. It’s got The Plate Model covered with protein (40g of it!), a serve of high fibre carbohydrates, 2 serves of vegetables and a small amount of healthy fats – everything you need for a balanced, satisfying meal!

Easy Fried Rice for One (15 downloads)

Ingredients (serves 1)

  • ½ (80g) chicken breast (alternatively you can use ½ cup of left-over roast chicken)
  • 1 egg
  • 1 thin slice (25g) of ham, diced
  • 1 clove garlic, crushed.
  • ½ cup fresh or frozen peas
  • ½ red capsicum, finely diced
  • 1 spring onion, thinly sliced
  • 1 tablespoon salt-reduced soy sauce
  • 1 teaspoon canola oil
  • 1 individual serve tub of quick cook brown rice (or ½ cup cooked brown rice)

Method

  • Poach chicken breast in saucepan of boiling water for 10 mins. Drain and dice the cooked chicken.
  • Cook the rice as per packet instructions.
  • Heat oil in fry pan on medium heat. Whisk egg in a bowl and then pour into fry pan–do not mix once added to pan, you want it to be an omelette. Cook for 2-3 mins before flipping. Cook for another minute on this side, then remove from the pan. Cut omelette into thin slices.
  • Add the crushed garlic, peas, capsicum and ham to the pan. Cook for 2 mins.
  • Add the cooked chicken, egg, rice and soy-sauce. Cook for another minute.
  • Serve onto a plate and sprinkle with sliced spring onion.

Nutrition Information Per Serve

  • Energy: 2157kJ (515 cal)
  • Protein: 40g
  • Fat: 15g (Sat. fat = 3g)
  • Carbs: 49g (Sugar: 11g)
  • Fibre: 14g
  • Sodium:  956mg

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