Chicken fried rice
Serves 4 as main meal
11/2 cups basmati long grain rice, rinsed
Olive oil cooking spray
2 eggs, lightly beaten
1 chicken breast fillet, trimmed, thinly sliced
1 brown onion, thinly sliced
100g Tick-approved leg ham, chopped
4 green onions, thinly sliced
1 red capsicum, diced
1/4 small Chinese cabbage, finely shredded
1 large carrot, peeled, 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 until cold, then drain well again. Spread the rice onto a tray, cover with plastic wrap and refrigerate 1-2 hours or until cold (see cooking tip)
2. Heat a wok over medium heat until hot. Spray wok lightly with oil. Add the egg and swirl to form a thin omelette. Cook for 30 seconds or until egg sets. Slide onto a board. Roll omelette up and thinly slice crossways.
3. Wipe wok clean and heat over high heat until hot. Spray lightly with oil. Add the chicken and stir-fry 2-3 minutes until just cooked through. Remove to a plate. Spray wok lightly with oil again and add the onion, stir-fry for 2 minutes or until onion is soft.
4. 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 rice is heated through. Add the soy and sliced omelette, stir to combine and serve.
Cooking tip 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 if you have time.
This recipe is never-seen-before exclusive devised by celebrity chef Janelle Bloom from Ready Steady Cook to my blog until the 1st December. It is very exciting.
"I’ve been reading your blog and enjoying the beautiful recipes you have on your site your obvious enthusiasm for food and cooking.
And I also think the name of your blog really taps into where the Aussie psyche is at the moment – perfect!
I work for the Heart Foundation and we’ve just launched a really exciting new campaign which I think could be a useful resource for you and your readers. It’s called ‘Mums United’, which aims to provide information and inspiration to make it easier for families to live healthier lives together.
We don’t just want to provide more advice – there’s plenty of that around - we want to equip mums with the practical tools to make raising a healthy family easier. If you want to find out more, please take a look around our new website" http://www.heartfoundation.org.au/mumsunited