Happy Chinese New Year 2013!

I know many will be ordering in a great selection of dishes to celebrate the Chinese New Year on Sunday or dining at the local Chinese restaurant. However, there are some dishes that can be made faster at home than any takeaway delivery and have the virtue of being endlessly versatile. This is one such dish….Chicken and Egg Fried Rice.

 

It’s versatile because you can add any number of ingredients to it to suit your taste and tolerability. I often substitute the chicken for prawns/shrimp, or add diced ham or shredded spring onions/scallions for colour and variety. It is also possible to make this recipe with ‘cauliflower rice’ instead of the traditional type (simply steam or microwave cauliflower until tender-crisp, drain and chop in a food processor until it resembles rice grains)…a perfect alternative for those who don’t tolerate rice too well after weight-loss surgery.

 

Whatever variation you choose to cook enjoy this Chinese New Year….The Year of the Snake!

 

CHICKEN AND EGG FRIED RICE

Ingredients

Metric/US

2 tbsp oil

1 clove garlic, chopped

2 tsp grated root ginger

250g/21/4 cups diced cooked chicken

300g/12oz stir-fry vegetables

350g/21/3 cups cooked rice

6 eggs, beaten

4 tbsp soy sauce

salt and freshly ground black pepper

 

Method

1.  Heat 1 tbsp of the oil in a wok or large frying/saute pan. Add the garlic, ginger and chicken and stir-fry for 2 minutes.

2.  Add the stir-fry vegetables and rice and stir-fry for a further 2 minutes. Transfer to a bowl and keep warm.

3.  Add the remaining oil to the wok or pan and heat gently. Add the eggs and cook for 1 minute to scramble.

4.  Return the chicken and rice mixture to the pan with the soy sauce and salt and pepper to taste and toss well to mix. Serve at once.

 

 

 

 

 

SERVES 4

WLS PORTION: 1/2

 

CALORIES PER PORTION:  390

PROTEIN:  29.8g

CARBOHYDRATE:  26.9g

FAT:  17.8g

 

Image courtesy of British Lion Eggs