A day in the life of Bre - FORM Nutritionist
What’s your go-to dinner recipe? We all have those nights where we want something quick and filling without having to leave the house or wait for the delivery to arrive.
To get through those evenings stress-free, I’ve found that keeping a stocked freezer and fridge is essential. With some vegetables, grains, and protein on hand, I can easily throw a balanced meal together. Instead of just eating a bowl of popcorn, with a few minutes meals like stir-fries, sheet-pan dinners, and fried rice can be on the table, and require limited dishes and equipment!
This version of fried rice is a much healthier choice than one from a restaurant. By cutting down the portion size and swapping white rice for brown rice, loading up on vegetables, and cooking in a small amount soy sauce and oil, everyone can happily enjoy this one-pan classic dish.
Feel free to use any vegetables you have on hand, just make sure they’re all cut to about the same size. The more colour, the better! Additionally, you can swap chicken for beef, prawns, or tofu, depending on what’s on hand and you prefer.
Bre - FORM Nutritionist
- 6 eggs
- ½ tbsp sesame oil
- 4 small chicken breasts (about 400g), cut into thin strips
- ¼ cup onion, diced small
- 4 spring onions, diced
- 2 cloves garlic, minced
- ½ cup green beans, trimmed and diced
- ½ cup sweetcorn
- ½ cup broccoli, finely chopped
- ½ cup carrots, diced small
- 2 cups cooked and cooled brown rice
- 1 tbsp soy sauce
- 2 tbsp peanut oil
- Sesame seeds
- Preheat a large skillet or wok over medium heat. Heat 1 tsp of peanut oil and add 2 beaten eggs. Lightly season with salt and pepper. Softly scramble until they are almost done. Remove from the pan and set aside.
- Add the sesame oil to the pan with the chicken. Stir fry for 5-10 minutes, stirring until the chicken is cooked through.
- Remove from the pan and set aside.
- Pour 1 tbsp peanut oil to the pan. Add onions, garlic, green beans, sweetcorn, broccoli, and carrots. Stir fry for about 5 minutes or until onions are translucent and carrots are softened.
- Add the brown rice, 1 tbsp peanut oil, soy sauce, scrambled egg, and cooked chicken to the pan. Cook while stirring until the rice is hot.
- In a separate pan, fry the 4 remaining eggs.
- Serve the rice among 4 plates and top each with a fried egg and sesame seeds.
Nutrition Information (per ¼ recipe, about 2 cups or 365g)
451 calories, 19g fat, 32g carbohydrate, 4g fibre, 36g protein.