High Protein Chicken Fried Rice - Tastes just like a Takeaway and super quick and easy to make.
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This serves 2 at just under 700 calories per portion with 55g of protein.
300g of Raw Chicken Breast, Poached and then sliced.
375g cooked long grain rice and then cooled.
1 Medium Onion, chopped
30ml Dark Soy Sauce
1 Spring Onion, chopped
2 tsp Sesame Oil
2 large eggs, whisked
80g of Garden Peas
0.5 tsp of Salt, a pinch of White Pepper and 0.5 tsp of MSG
- Poach the Chicken beforehand, let it cool down and then slice ready for the dish.
- In a Wok or frying pan, heat up the Sesame Oil on a high heat. Add in the Onions for a minute or two before adding in the cooked Chicken. Stir for 2\3 minutes before adding peas and then after another minute adding the Salt, MSG and White Pepper.
- After a few more minutes, the Chicken and Onions should be browning off. Move all the ingredients in the pan to one side and pour in the whisked egg. Stir in the pan until the egg has cooked and scrambled. Mix everything together and then add in the cooked rice.
- Add in the Soy Sauce. This can be done a little at a time as depending on your taste. Keep stirring to coat and cook everything for another minute or two. Add a little more msg then the spring onion for another minute.
- Done! I added 100g of made up mayflower curry sauce I got from B&Ms for an extra 77 calories too which makes this actually feel like a takeaway.
- Serve for a calorie controlled/high protein takeaway alternative.
I bought my MSG off Amazon for around 3 quid so it’s easy to get a hold off. This is what helps the dish taste like a takeaway.
The latest research shows that MSG is completely ok as part of a balanced and healthy diet.
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