Fried Rice
The thing I love about fried rice is that it’s less about the ingredients and more about the technique.
So long as you have the staple, cold rice from the day before, all the other ingredients can be interchanged depending on what you have available.
The key; a hot wok/fry pan and cooking ingredients in stages - to help control the heat of the pan.
INGREDIENTS
150g cooked rice, ideally from the day before
75g cooked chicken breast, sliced
1 whole egg
50g shelled edamame beans
1/2 onion, roughly chopped
1 clove garlic, minced
1 tsp sesame oil
Spray oil of choice.
METHOD
Bring a pot of water to the boil. Meanwhile gather all your ingredients and have them at the ready. Once water is boiling, blanch the edamame beans for 2-3 mins. Remove from the water, and let rest on a clean tea towel to help remove the excess water.
Place a pan or wok over high heat. Spray with oil, and scramble the egg.
Once half cooked, push to one side, or remove from the pan.
Re-spray the pan and add the onion. Stir fry for 2-3 minutes, or until the onion starts to become translucent. Add the garlic, and stir fry for 30sec, then add the edamame beans. Stir fry for a further 1-2 minutes, then again, push the vegetables to one side of the pan or remove (only push to one side if you are using a large pan - to keep the heat, on a smaller pan, remove the food after each cooking stage).
Re-spray, then add the cold rice. Flatten using a spatula, trying to even spread the rice across the pan, let it sit until you start hearing popping sounds. Toss the rice and repeat.
Now to start bringing everything together. Add the cooked chicken on top and stir fry into the rice. Flatten and wait for the popping sound. Add, the egg and vegetables on top and once again stir fry to combine.
Flatten once again, then season generously with salt, pepper (I prefer white), and the sesame oil.
Stir fry once more, then remove from the heat and serve.
Note: The popping sound is a good sign you are getting the smoky flavour into the rice which helps to naturally season the dish. Without the pop, the pan heat is likely too low and you’ll begin to steam/boil instead of fry.
Serves 1
Nutritional Information: per serve
Calories: 551kcal
Protein: 39g
Fat: 16g
Carbohydrate: 58g
If you liked this recipe, be sure to check out our recipe book (Protein Know How) HERE