Chicken & Veggie Fried Rice

Short list, short method: 6 ingredients and 4 steps, a quarter of an hour start to finish, landing at 370 calories and 26g of protein a serving. Everything below, from the substitutions to the storage notes, is specific to this dish rather than general advice.

Why this one works

Pasta and grains are the most forgiving base in the kitchen. They stretch a small amount of protein across a whole family and they reheat better than almost anything else.

Everything happens in one pan on the stovetop, which keeps both the timing and the washing up simple.

Ingredients

Makes 4 servings

• 3 cups cooked rice (cold)
• 2 eggs
• 1 cup diced cooked chicken
• 1 cup frozen peas & carrots
• 3 tbsp soy sauce
• Sesame oil

Notes on the key ingredients

Eggs keep cooking in the residual heat of the pan, so take them off while they still look slightly underdone. They will be right by the time they reach the plate.

Day-old refrigerated rice fries far better than fresh. Fresh rice carries too much moisture and turns to mush in a hot pan.

These sauces are already salty, so hold back on added salt until you have tasted the finished dish.

Substitutions

• No soy sauce? Use tamari for gluten-free, or coconut aminos for a milder, sweeter result.

Instructions

1. Scramble eggs in sesame oil; set aside.
2. Stir-fry veggies 2 min, add chicken.
3. Add cold rice, press flat, let crisp slightly.
4. Pour soy sauce over, toss with eggs.

Tips for getting it right

• Get the pan properly hot before anything goes in. A lukewarm pan steams food grey instead of browning it, and browning is most of the flavour.
• Taste before it reaches the table. Salt levels vary with the brand of broth, cheese and sauce you used, and this is the last point at which you can fix it.
• The ingredient list is short, so each item is carrying real weight. This is a recipe where the quality of what you buy shows up directly on the plate.

Storage, make-ahead and reheating

• Fridge: up to three days in a sealed container, cooled before it goes in.
• Freezer: up to two months. Freeze in portion-sized containers so you can thaw only what you need.
• Reheating: a hot pan brings back more texture than a microwave. A few minutes over medium heat is usually enough.
• Making it ahead: the prep work keeps well even when the finished dish does not. Chop and measure the night before and the 15 minutes on the night drops to closer to ten.

Variations

Make it vegetarian

Swap the protein for a tin of chickpeas or white beans, rinsed and added at the same point, or for pressed firm tofu browned first in a hot pan. Use vegetable broth in place of chicken broth.

Add some heat

A pinch of red pepper flakes with the aromatics, or a spoonful of chilli crisp at the table, lifts the whole dish without changing the method.

Make it gluten-free

Use a certified gluten-free pasta or grain, swap soy sauce for tamari, and check the broth, which is the ingredient that most often hides wheat.

Stretch it further

Adding a handful of greens, a tin of beans or an extra cup of cooked grain takes this from four servings to six without much change to the 15 minute timing.

What to serve with it

• A sharp green salad to cut the richness
• Grated hard cheese at the table
• Garlic bread if you are feeding teenagers

Nutrition per serving

Figures are estimates and will vary with the brands and exact quantities you use.

Common questions

How long does Chicken & Veggie Fried Rice take to make?

About 15 minutes from start to finish, including prep. If you chop and measure ahead of time, the active cooking is closer to 9 minutes.

Can I make this ahead of time?

The prep work can be done a day ahead, which cuts the time on the night substantially. The finished dish is best eaten soon after cooking, though leftovers keep for a few days.

How many does this serve?

Four as written, at 370 calories and 26g of protein a serving. It scales up cleanly if you have the pan space; just avoid crowding, which steams rather than browns.

Will children eat this?

Generally yes, though it helps to serve the stronger components on the side rather than mixed through, so they can be added or avoided plate by plate.