Chicken Pineapple Fried Rice

Difficulty | Serves 2 | Book - MORE Cooking for 1 or 2 people

Ingredients
Nutrition

⅓ cup raw Basmati rice
1 whole egg
cooking spray
250g skinless chicken breast small dice
½ teaspoon crushed garlic (in jar)
¼ cup carrots small dice
¼ cup shallots sliced
¼ cup red capsicum small dice
¼ cup frozen peas
¾ cup fresh pineapple dice
1 tablespoon sultanas
1 teaspoon soy sauce 43% less salt
½ teaspoon fish sauce
2 teaspoons oyster sauce
½ teaspoon curry powder (Clive of India®)
¼ teaspoon turmeric
20g dry roasted unsalted cashews (optional)

Per serve
Fat	Total	9.9g
	Saturated	2.2g
Fibre		5.0g
Protein		37.8g
Carbs	Total	45.0g
	Sugar	13.1g
Sodium		552mg
Kilojoules		1775 (cals 424)
GI Rating		Medium

Method

Cook rice as instructed on packet. Drain and rinse well.
Whisk egg then fry in a large non-stick frypan that has been coated with cooking spray. Remove from pan, cut into pieces.
Re-spray pan then add chicken, garlic and carrots. Sauté for 3 minutes.
Add shallots, capsicum, peas, pineapple and sultanas. Cook for 3 minutes.
Add cooked rice, combine well. Add soy sauce, fish sauce, oyster sauce, curry powder and turmeric, combine well. Fold cooked egg through rice. Then sprinkle cashews over top and serve.

Variation: Omit cashews for a lower fat count of 4.9g fat per serve.

Suitable to be frozen.