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Chicken Fried Rice

chicken fried rice


11/2 cups basmati rice, rinsed

Olive oil spray

2 eggs, lightly beaten

1 skinless chicken breast fillet, trimmed of fat and thinly sliced

1 brown onion, thinly sliced

100g reduced fat ham, chopped

4 green onions, thinly sliced

1 red capsicum, diced

1/4 small Chinese cabbage, finely shredded

1 large carrot, peeled and coarsely grated

1/2 cup frozen peas

1 tbs reduced salt soy sauce


  1. Place rinsed rice in a large microwave-safe bowl. Cover with cold water. Cover with a lid or two layers of plastic wrap and microwave for 5 minutes on high/100% followed by 7 minutes on medium/50%. Drain, rinse under cold water, then drain well again. Spread the rice onto a tray, cover with plastic wrap and refrigerate 1-2 hours or until cold (see Tip).
  2. Heat a wok over medium heat until hot. Spray wok lighly with oil. Add the egg and swirl to form a thin omelette. Cook for 30 seconds or until the egg sets. Slide onto a board. Roll omelette up and slice thinly crossways.
  3. Wipe wok clean and heat over high heat until hot. Spray lightly with oil. Add the chicken and stir fry for 2-3 minutes until just cooked through. Remove to a plate.
  4. Spray wok lightly with oil again and add onion. Stir fry for 2 minutes or until the onion is soft.
  5. Return the chicken to the wok, then add the rice, ham, green onions, capsicum, cabbage, carrot and peas. Stir fry for 4-5 minutes or until the rice is heated through. Add the soy and sliced omelette, stir to combine and serve.


Refrigerating the rice allows the grains to dry, so when you stir fry you won't end up with gluggy rice. You can refrigerate it overnight.

Nutrients Per Serve

Energy 2080kJ
Total Fat 9.6g
Saturated Fat 2.8g
Monounsaturated Fat 4.1g
Polyunsaturated Fat 1.2g
Protein 34.5g
Carbohydrate 65.9g
Fibre 3.2g
Sodium 686mg
Serves 4
Preparation Time 1-2 hours
Cooking Time 20-25 minutes

Recipe and image reproduced with permission. © 2013 National Heart Foundation of Australia. For other healthier recipe ideas, visit or phone 1300 36 27 87.