Make the most of left-over cooked rice and a barbecued chook with this tasty fried rice idea.
Ingredients
- Olive oil cooking spray
- 1 large red onion, cut into thin wedges
- 3 1/2 cups skinless shredded barbecued chicken (see note)
- 2 medium (300g) carrots, peeled, cut into matchsticks
- 3 cups doongara long-grain rice, cooked, cooled
- 100g snow peas, trimmed, thinly sliced lengthways
- 1 1/2 cups beansprouts, trimmed
- 2 tablespoons soy sauce
- 1/3 cup shredded fresh basil leaves
Method
- Step 1Heat a wok over medium-high heat. Lightly spray onion with oil. Stir-fry for 1 minute. Add chicken and carrot. Stir-fry for 1 to 2 minutes or until heated through.
- Step 2Add rice, snow peas and beansprouts. Stir-fry for 1 to 2 minutes or until heated through. Add soy sauce and garlic. Stir to combine. Remove from heat. Add basil and stir to combine. Serve.
- High protein
- Low fat
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1700 kj
Energy
6g
Fat Total
2g
Saturated Fat
6g
Fibre
39g
Protein
113mg
Cholesterol
799.01mg
Sodium
7g
Carbs (sugar)
45g
Carbs (total)
All nutrition values are per serve
Notes
You will need 1 regular barbecued chicken.
- Author: Amanda Lennon
- Image credit: John Paul Urizar
- Publication: Super Food Ideas
0