Chicken & egg-fried rice

Gluten Free
Dairy Free
Health score
44%
Chicken & egg-fried rice
15 min.
4
419kcal

Suggestions


Are you in search of a quick and delicious meal that hits all the right notes? Look no further than this vibrant Chicken & Egg-Fried Rice recipe! Perfectly cozy and satisfying, it's an excellent choice whether you need a hearty main course or a delightful side dish. In just 15 minutes, you can whip up this gluten-free and dairy-free dish that is sure to please everyone around the table.

Imagine tender pieces of roasted chicken combined with mixed stir-fry vegetables, all tossed in a delightful blend of flavors including mild curry powder and sweet chili sauce. Each bite bursts with freshness and the comforting taste of home-cooked goodness. Plus, the addition of scrambled eggs not only adds protein but also a creamy texture that brings the dish together beautifully.

This recipe is not only quick to prepare but also offers a well-rounded nutritional profile, making it a fantastic choice for lunch or dinner. With approximately 419 calories per serving, it fits easily into any meal plan without sacrificing flavor. Whether you're cooking for yourself, a busy family, or entertaining friends, this Chicken & Egg-Fried Rice is bound to become a go-to option. Dive in and savor the delightful harmony of ingredients that make this dish a standout!

Ingredients

  • tbsp unrefined sunflower oil 
  •  penzey's southwest seasoning with some seasoning beaten
  • 320 savory vegetable mixed
  • tbsp curry powder 
  • 140 regular corn frozen
  • 600 rice cooked
  •  chicken breast strips/pre-cooked/chopped shredded finely
  • tbsp soy sauce 
  • tbsp chilli sauce sweet
  • tbsp catsup 

Equipment

  • bowl
  • frying pan
  • cutting board

Directions

  1. Heat a splash of oil in a large frying pan and tip in the beaten eggs. Swirl the pan to coat in a thin layer of egg and cook for a few mins until set. Tip onto a chopping board, roll up, slice thinly and set aside.
  2. Heat a little more oil, add the stir-fry veg, curry powder and sweetcorn with a splash of water. Cook for 1-2 mins until the veg starts to wilt, then tip into a bowl.
  3. Add the last of the oil to the pan, tip in the rice and chicken, mix well, then add the soy sauce, sweet chilli, ketchup, a splash of water and some black pepper.
  4. Finally, add the eggs and the veg, toss together and heat through until hot. Tip into bowls and serve immediately.

Nutrition Facts

Calories419kcal
Protein21.05%
Fat14.24%
Carbs64.71%

Properties

Glycemic Index
54.88
Glycemic Load
52.45
Inflammation Score
-10
Nutrition Score
19.996086826791%

Flavonoids

Quercetin
0.07mg

Nutrients percent of daily need

Calories:419.45kcal
20.97%
Fat:6.73g
10.35%
Saturated Fat:1.09g
6.83%
Carbohydrates:68.77g
22.92%
Net Carbohydrates:63.16g
22.97%
Sugar:7.65g
8.5%
Cholesterol:36.55mg
12.18%
Sodium:522.37mg
22.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.38g
44.76%
Vitamin A:4235.37IU
84.71%
Manganese:1.12mg
55.81%
Vitamin B3:8.39mg
41.94%
Selenium:23.91µg
34.16%
Vitamin B6:0.58mg
28.76%
Phosphorus:258.79mg
25.88%
Fiber:5.61g
22.46%
Magnesium:71.42mg
17.86%
Vitamin E:2.29mg
15.24%
Vitamin B5:1.44mg
14.44%
Iron:2.54mg
14.14%
Potassium:494.28mg
14.12%
Vitamin B1:0.2mg
13.31%
Vitamin C:10.79mg
13.08%
Zinc:1.9mg
12.69%
Copper:0.24mg
12.24%
Vitamin B2:0.2mg
11.66%
Folate:45.96µg
11.49%
Vitamin K:6.95µg
6.62%
Calcium:65.68mg
6.57%
Vitamin B12:0.15µg
2.44%