gluten free, dairy free

Chicken fried rice is my ultimate comfort food! It was pretty much all I ate as a teenager (along with chilli con carne and pasta with pesto!) so it holds a special place in my heart as the ultimate food to soak up alcohol!

Fortunately, you don’t need to be drunk to enjoy the delicious dish! I’ve never met a person, sober or otherwise, who hasn’t devoured this with gusto when I’ve served it. And I serve it a lot!

It’s packed full of seasonal veggies which provide a load of fibre and vitamins. The rice I use is either whole grain or mixed grain (a combo of wild, red and brown rice) which has a lot more fibre than white rice and doesn’t create a spike in our blood sugar levels like white rice does.

The flavour comes from all the delicious Asian seasoning and condiments. Olive oil is the healthier option for cooking in, but I think the flavour of the peanut oil really makes this dish!

Feel free to substitute chicken for tofu which works really well, or skip it altogether – this recipe packs in enough protein without the chicken. If you don’t have Mirin, any other sweet rice wine will do.

 

Chicken Fried Rice

 

Serves 4

Prep: 10 mins

Cook: 30 mins

 

Ingredients

10oz (300g) Brown rice OR mixed grain rice (uncooked weight)

2 chicken breasts

1 small eggplant, diced

2 zucchinis, diced

3 spring onions

1 garlic clove, crushed

1 tbsp ground ginger

4 eggs, beaten

1 lemon/lime, zest

1 tbsp mirin

3 tbsp low sodium soy sauce OR tamari for GF

2 tsp sesame oil

2 tbsp peanut oil OR olive oil

Handful coriander leaves, stems removed

 

 

Directions

  1. Rinse the rice and cook according to directions on packet, cook for a few more minutes that specified (the rice works best when a bit sticky). Set aside
  2. Heat the peanut/olive oil in a wok or frying pan over a medium heat.
  3. Add the ginger & eggplants fry until the eggplant is softened and golden, about 5 minutes. Add more oil if it starts to stick.
  4. Add the chicken, zucchini, Mirin and garlic. Fry until the chicken is just cooked, about 3 minutes.
  5. Add the rice, soy sauce and sesame oil. Stir well to combine.
  6. Turn off the heat, use a spoon to make a well in the middle of the rice. Pour the egg into the well and leave to begin cooking for about 2 minutes.
  7. Stir the egg into the rice, add the cilantro and lemon/lime zest. Mix well.
  8. Taste and adjust seasoning if necessary. Serve!