Lauren’s Healthy Recipes – Chinese Style Egg Fried Rice

Ingredients –  

270g Cauliflower rice (for low Carb option)

OR

60g White Rice (for Higher Carb & cal option)

1 Whole Egg

50ml Egg white 

30g Chicken  

40g Frozen peas 

22g Onion

25g Red pepper 

20g Carrot  

4 ml Toasted sesame oil 

5ml Soy sauce 

2/3 tsp Garlic powder or a small clove or finely chopped fresh garlic 

1/4 tsp Onion powder 

Sprinkle of salt (optional) 

* all ingredients here are raw, uncooked or frozen weight *

Method – 

1) Finely chop the onion carrot and pepper, whisk together the egg and egg white and prepare the chicken (cook and slice into small pieces)

2) fry the veg in fry light oil on a low heat until cooked. Push the veg to one side and whilst this is cooking add the egg to the other half of the pan and scrabble back and forth. Just add a little egg at a time to avoid the egg scrambling into big clumps.

3) add the rice, peas, chicken, oil, sauce and seasoning and stir fry until all the ingredients are mixed together, cooked and warm.

4) Eat and enjoy!

Approximate calories and macros when made as directed.

Low Carb Option

330 calories 

18g carbs 

14g fat

31g protein 

Higher Carb Option

490 calories 

55g carbs 

14g fat

35g protein 

• note that these meals include cals and macros from veg *

This recipe was put together to fit my macros so feel free to add more veg or protein, use rice instead of cauliflower rice and if your macros allow for it add a little more oil as this holds a lot of the flavor.

Don’t forget this will alter the calories and macro nutrients shown here.

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