Chicken Fried Rice

Name: Chicken Fried Rice
Total time: 15 min
Yield: 1 serving
Ingredients: 150g (5.5 oz) chicken breast, diced small; 70g (1/3 cup) white rice, dry - cooked and chilled overnight; 2 eggs (100g), beaten; 60g (1/2 cup) carrot, finely diced; 15g (1 tbsp) soy sauce; 1 tsp (5ml) sesame oil; 2 garlic cloves (6g), minced; 2 spring onions, sliced; 1/4 tsp white pepper

SERVES 1 · 15 MIN · ONE WOK

Make

Portion kcal

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660
CALORIES: 54g
PROTEIN: 64g
CARBS: 19g
FAT

Macros are for one serving as written. Make gives you more servings of the same size; Portion resizes one serving and moves the macros with it.

Ingredients

150g (5.5 oz) chicken breast, diced small
70g (1/3 cup) white rice, dry - cooked and chilled overnight
2 eggs (100g), beaten
60g (1/2 cup) carrot, finely diced
15g (1 tbsp) soy sauce
1 tsp (5ml) sesame oil
2 garlic cloves (6g), minced
2 spring onions, sliced; 1/4 tsp white pepper

8 ingredients, each with the gram weight the macros above were computed from.

Method

Use rice cooked the day before and chilled uncovered. Fresh rice carries too much surface moisture and steams into clumps.
Break the cold rice up with wet fingers before it goes anywhere near the pan.
Heat the wok over the highest heat until it just begins to smoke - properly hot, not warm.
Sear the chicken 4 min until browned and 74C / 165F, then push it up the side of the wok.
Pour the beaten egg into the bare centre, leave it 20 seconds to set, then break it into ribbons.
Add the carrot and rice. Press the rice flat against the metal and leave it 30 seconds at a time between tosses - that contact is what toasts it.
Pour the soy round the rim of the wok so it sizzles on the way down, add the white pepper and toss everything together.
Finish off the heat with the sesame oil and the spring onions.

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Tip: day-old rice, a properly hot pan, and stillness between tosses. Constant stirring keeps the temperature down and steams the grains instead of frying them.

EquipmentWok or 28cm / 11in skillet

KitWok

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KeepsFridge 2 days - cooked rice is worth being strict about. Reheat until piping hot the whole way through, once only.

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Macros are computed from the raw ingredient weights above using USDA FoodData Central reference values. Brands vary, so treat them as close estimates rather than lab figures. Nothing here is medical or dietary advice.