Brown rice, Chicken breast and Vegetables??

Diet food doesn’t always have to be bland – imagine what these ingredients would look like on a plate and how dry and tasteless they could be. In the past I failed at diets because I love spicy and tasty food and usually ending up with a takeaway, but why can’t diet food be both of these?

Last night I took these 3 elements and made chicken egg fried rice!

If you order this from the takeaway you are looking at eating near to 1,000 calories for a large foil tray but the same meal done in a different way that’s almost as tasty is under 500 and very healthy.

There are no exact measures here as its very much a “whatever you have left in the fridge” recipe but you should be able to get the gist. Make a big batch, have some for your tea, have some for lunch at work, eat it hot or cold..


Chicken egg fried Rice

For 2 people

2 chicken breasts
A handful of Brown rice per person
2 eggs
2 crushed Garlic cloves
Grated Ginger
1 Chilli ( or more if you want it hotter)
Red and green Peppers chopped finely
1 Onion, diced
Any stir fry veg that you have in – mange tout, sugar snap peas, baby sweetcorn etc. Cjhoped up into small pieces.
Light Soy sauce
Rice wine
Sesame oil
Chinese five spice
Salt and Pepper
Chopped Spring onion.


Chop your chicken into small pieces and put in a bowl with soy sauce, a drop of sesame oil, splash of shaoxing wine ( or sherry if you don’t have any), ½ teaspoon of five spice, salt and pepper and 1 garlic cloves – crushed. Marinade for a few hours.

Cook your rice and allow to cool.

When you are ready to eat, stir fry your vegetables (onions peppers etc)  in a wok with a tiny amount of oil and a splash of sesame oil, fry until going soft, add some garlic, chilli and ginger and fry for a few more minutes. Set aside then fry your chicken until cooked through.

Throw in the cooled rice, 2 beaten eggs and stir until the egg is scrambled, add the vegetables back in, splash with soy sauce,  top with chopped spring onion and eat!

Then save some for lunch tomorrow!



  • Something I had never really understood was why there were 2 types of Soy Sauce, if you also wonder this, dark soy sauce is used to add colour and it is less salty, it also needs cooking to bring out the best of its flavour which is richer and slightly sweeter. Light soy sauce is much saltier and used as a seasoning after cooking so be careful with the amount of salt you add if you are using light soy sauce.

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