Don’t let the rush of the week impact your dinner choices. Make this chicken fried rice in big batches to freeze and use during the week!

SERVES 4 // COOKING TIME 35 min

INGREDIENTS
3 tbsp vegetable oil
4 chicken breasts, cubed
1 cup frozen mixed vegetables
1 red onion, chopped
1 tsp ginger
3 tbsp sesame oil
1 tbsp soy sauce
1 tbsp oyster sauce
1 tsp garlic powder
4 eggs, lightly whisked
2 cups grain and bean base
1 chilli, chopped
1 fried egg, chopped

METHOD
1. Heat the oil over high heat and fry the chicken pieces until well browned. Remove from the pan.
2. Add the mixed vegetables, onion and ginger. Sauté for 5 minutes.
3. Deglaze the pan with the sesame oil and soy and oyster sauces. Mix in the garlic powder. Allow to simmer for 5 minutes.
4. Heat a little oil in a separate pan on low and add the whisked eggs. Cook, gently folding continuously, until almost set.
5. Mix in the chicken, vegetables and grain and bean base, and fry until the egg is fully cooked.
6. Allow to cool and freeze. Defrost in the refrigerator overnight and reheat in a pan to prevent the egg from going soggy (do not reheat using the microwave).
7. Serve topped with fresh chilli and some extra fried egg.

Recipe & styling: Amerae Vercueil
Photography: Samantha Pinto // HMimages.co.za

The post Meal-prep-ready chicken fried rice appeared first on MyKitchen.

You should never go the extra mile to exclude carbs from the menu. They have plenty of nutritional benefits if you are eating them properly. Just try our chicken fried rice to see for yourself.

SERVES 4 // COOKING TIME 30 min

INGREDIENTS
4 egg whites
½ cup chopped spring onions
½ cup peeled, diced carrots
2 cloves garlic, peeled and crushed
1 chilli, finely chopped
3 chicken breasts, cut into strips
2 cups cooked wild rice
½ cup peas
3 tbsp soy sauce
½ cup chopped walnuts

METHOD
1. Scramble the egg whites in a non-stick wok over medium heat. Remove from the wok.
2. Fry spring onions, carrots, garlic and chilli for 2 minutes. Add the chicken and fry until golden brown, about 10 minutes.
3. Add egg, rice, peas, soy sauce and nuts. Cook for a few minutes until heated through.

The post Skinny chicken fried rice appeared first on MyKitchen.