Better than takeout low syn Chicken Fried Rice - satisfy your cravings with this ready in less than 20 minutes dish!!
Cooking some rice for dinner tonight? You might want to cook up extra just so you can make this amazing Low Syn Chicken Fried Rice.
When making fried rice you should always use chilled rice, it is near impossible to make a good fried rice with freshly cooked rice because it will all just clump together and goes stodgy. Not something anyone is going to enjoy.
But wait, you can't reheat rice? Actually, you can. It's not the reheating of rice that's an issue, it's how it's store once cooked. Check out this post on Storing and Reheating Cooked Rice.
and so now we have covered that you definitely want to make this Simple, delicious, one pan meal that the entire family will enjoy. It's kid friendly too and is a perfectly balanced meal with protein and vegetables.
Chicken or Pork fried rice was a staple dish I would order from the Chinese. So when I started Slimming World, I was determined to come up with my own low syn recipe I could enjoy at home. I have to say this is pretty authentic.
Like a sauce with your fried rice? Why not make some of the sauce of this Chinese Chicken Curry, which is a regular feature on my meal plan, just so I can make up extra of the sauce to freeze.
You never know when you might want some to spoon over your Chicken Fried Rice - yum!!
and want to know the best part? That sauce is totally Syn Free - Oh Yeah!!
Fancy some other Chinese dishes to complete your fakeaway night? Check out these:
- Low Syn Mongolian Beef (Stove Top and Actifry)
- Low Syn Satay Beef and Vegetables
- Actifry Sweet and Sour Chicken Bites
- Syn Free Chinese Chicken Curry
- Chicken Chop Suey
- Chinese Salt and Pepper Chicken
- Beef with Mushrooms in Oyster Sauce
- Low Syn Beef Chow Mein
- Hoisin Chicken (Actifry or Stove Top)
- Low Syn Sweet Chilli Beef
- Chicken and Vegetable Spring Rolls
or head on over to my FULL RECIPE INDEX with over 850+ delicious Slimming World Recipes, all fully searchable by meal type, ingredients, syn value and Weight Watchers Smart Points etc
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How can I add a ⅓ speed foods to this Chicken Fried Rice?
There are onions, carrots, mushrooms and peppers already added to this chicken fried rice which is a good balance. But if you want to increase the speed foods even further, you could reduce your portion and pair with a side of stir-fried veggies. I love a beansprout stir-fried mix with this rice. So yummy!!
What Kitchen Items do I need to make this Chicken Fried Rice?
- Non Stick Frying Pan
- Kitchen Scales
- Measuring Spoons
- Measuring Cups
- Wooden Spoon
- Santoku Knife (perfect knife for chopping veg)
- Chopping Board
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Chicken Fried Rice
Better than takeout low syn Chicken Fried Rice – satisfy your cravings with this ready in less than 20 minutes dish!!
Ingredients
- 2 cups of rice, cooked
- 200g/7oz boneless skinless chicken breast or thigh, raw
- 1 small onion, diced small
- half red bell pepper, diced small
- 1 small carrot, diced small
- 4 small mushrooms, chopped
- ¼ cup of frozen peas
- 2 cloves of garlic, crushed
- 1 teaspoon of freshly grated ginger
- 2 tablespoons of soy sauce
- 2 eggs, beaten
- 1 teaspoon of sesame oil - 2 syns
- 2 spring onions, finely chopped
- cooking oil spray
- salt and black pepper
Instructions
- Spray a frying pan over a medium high heat with some cooking oil spray
- Add the chicken, season with black pepper and fry till golden, add in 1 tbs of soy sauce and toss to coat, remove and set aside.
- Add the onion, garlic and ginger and cook for a few mins to soften.
- Add the carrot, mushrooms, peas and red pepper and fry for a further couple of mins.
- Add back the chicken, and the cooked rice, and using a the back of a the wooden spoon break up any big clumps of rice.
- Add the the sesame oil and remaining tablespoon of soy sauce and stir to evenly coat.
- Make a hole in the middle of the mixture, spray with a little cooking oil and pour in the beaten eggs, stirring the egg just till it starts egg to cook and then you can mix it all into the rice.
- Add some chopped spring onions
- Season as needed with salt and black pepper.
- Enjoy!!
Notes
This recipe is gluten free, dairy free, Slimming World and Weight Watchers friendly
- Extra Easy - 1 syn per serving
- WW Smart Points - 6 per serving (use chicken breast)
- Gluten Free - use a gluten free soy sauce
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Nutrition Information
Yield 2 Serving Size 1Amount Per Serving Calories 473Total Fat 8.8gSaturated Fat 2.1gTrans Fat 0gUnsaturated Fat 5gCholesterol 186mgSodium 690mgCarbohydrates 57.3gFiber 3.6gSugar 4.9gProtein 37.8g
Trying this tonight!
How much rice do you need to end up with two cups when cooked? thanks
approx one cup uncooked. Although you can use as much as you want/need really and just add more or loss of the other ingredients as needed.
Had it last night & really enjoyed it, as did my partner & son, thanx 🙂
This looks delicious. Can I use the chicken as heb? How many syns would it be if I used all my heb's for the day on a green day?
this looks so good and I happen to have ALL the ingredients in the house already!!! thats tonights dinner sorted!! cant wait ha ha x
have made this once and its on todays menu kids loved it thanks
This is by fart favourite recipe!!
Tastes delish, I have it weekly, and even make it for work. Thank you
First time of trying this recipe and it is delicious! I didn't have any sesame oil so I saved on 2syns but it still tasted great. Thank you.
Do you think you Could you freeze this after you've made it and then defrost and reheat at a later date?
Hi Caroline, yes this should freeze fine, just make sure you cool it first by refrigerating before freezing. Don't let it sit at room temp for long either. You should always follow the health and food guidelines for reheating cooked rice. Hope that helps 🙂
I'm looking forward to trying this tonight as I have some leftover cooked chicken. Had SP dinner last night with loads of veg and chicken, it's so easy to cook a chicken in the bag, and then you have a few meals to make with the leftovers. Do you have a tasty pasta dish that uses leftover chicken? Many thanks.
All of these would be great with some cooked chicken 🙂 http://www.slimmingeats.com/blog/?s=%22cooked+chicken%22 - the chicken and sweetcorn lasagne is delicious!!
I love this dish, all the different flavours and the coating of sesame oil at the end makes it taste like a real naughty dish, I did cheesey stuffed chicken breasts wrapped in Parma ham with this, then the next day had some of the rice for lunch with salad. Yum! X
Can't wait to try this but was wondering if the sesame oil was essential.
It adds to the flavour and makes it more authentic. You can omit if you prefer, but for the small amount of syns when divided up, its worth it.
This was absolutely gorgeous, my favourite recipe off this blog so far, I substituted quorn pieces in mine and did chicken for the kids and we all enjoyed it very much
Is it possible to use olive oil in place of sesame oil? Thinking of trying this with your Syn Free chip shop curry sauce as a treat meal but I’m without sesame oil.
Thanks
The sesame oil adds an authentic flavour to the dish, but another oil in is place is fine.
I cooked this for my husband and I the other night and I used fry light instead of oil and cooked the rice in a chicken stock cube. I also us d frozen mixed veg along with the celery, onion and pepper. Delicious and almost syncs free except for the stock cube.
Made this for tea tonight - had to substitute yellow for red pepper and walnut for sesame oil and didn't have spring onions. I also did it with lean pork that I cubed instead of chicken.. Delicious. Sesame Oil is going on my shopping list and I will make with chicken next time. Great tip with the egg as I have never managed to get the correct consistency and authentic egg fried rice before.I also used a wholemeal microwave rice as you can add that straight in hot and it fluffs no problem. You just have to make sure it is a low fat one to fit with slimming world.
Absolutely lovely and works perfectly with microwave wholemeal rice even if it's hot. I never seem to have leftover rice. Had to go out and buy sesame oil after the first time and it does make a difference. This recipe is one of my staples.
As usual from Siobhan, a beautiful tasting meal that’s easy to make. I love sesame oil and glad to see it’s not too high in syns for the amount of food you get! Yum x
As I rejoined Slimming World this week, I was scouring Pinterest to find SW friendly recipes and I came across this one. Made it tonight for me and hubby, it was delicious, will definitely be a regular in our house. Went down really well.
Thanks
Made this tonight for tea loved it but can you freeze it & how do you defrost & reheat without getting food poisoning? Thanx xxx
rice is fine to freeze and/or reheat, the issue is with how the rice is stored once cooked. You should always freeze or refrigerate as soon as it cools down, never leaving it sitting at room temperature for a long period of time and ensure it is fully heated through when you reheat.
Hi
This is amazing love all your recipes.
Thanks
Hi, I hope someone can help me,I see you all have made this meal and it tastes good but i made it and was very bland, the, only flavour that came through was fresh ginger. I have made several other of these dishes and been top notch.. ! !
definitely shouldn't be bland, a few things to note. I prefer to use chicken thighs over breast, much more flavour, also make sure you do not omit the sesame oil, as it has lots of flavour. Are you measuring the soy sauce correctly? Should be 2 tablespoons which will add quite a boost of sodium, you may want to switch brands if the one you are using is lacking flavour. Also as always, taste and season with salt and black pepper to your required taste buds.
Made this tonight. My husband, daughter, and I all loved it!. I will make it often.
Thank you so much for sharing the recipe.
How small do you cut the chicken (its not mentioned in the method)