Chicken Fried Rice


  • Cooking oil spray
  • 2 Tablespoon grated ginger
  • 450 Gram packet frozen vegetables (or 4 cups of chopped, mixed, fresh vegetables)
  • 4 Cup cooked rice
  • 280 Gram cooked chicken breast fillets (shredded or chopped)
  • 2 Tablespoon reduced-salt soy sauce
  • 4 green onions (thinly sliced)


  1. Spray a wok with oil. Cook ginger and vegetables over high heat for 5–7 minutes.
  2. Add rice, chicken and soy sauce. Toss to coat. Cook, stirring, for 5 minutes, or until rice is hot and chicken is heated through.
  3. Add half the onion and toss to combine. Serve fried rice topped with remaining onion.


Per serving:

  • Energy: 1670kJ
  • Calories: 399cal
  • Protein: 27g
  • Fat: 6.6g
  • Saturated: 1.6g
  • Carbohydrates: 54g
  • Sugars: 3g
  • Dietary fibre: 4.4g
  • Sodium: 750mg
  • Calcium: 36mg
  • Iron: 2mg


Tips/Handy Hints:

     For best results, cook rice the day before (this allows rice to dry slightly, so it’s less sticky). Cooking on the day? Drain very well in a colander before using.