Low Calorie & High Protein Chicken Teriyaki Fried Rice

Serves 4
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Directions

  1. 1Slice your chicken into small pieces.
  2. 2Slice your chicken into small pieces.
  3. 3Slice your chicken into small pieces.
  4. 4Add soy sauce, garlic powder and ginger paste to the chicken.
  5. 5Add soy sauce, garlic powder and ginger paste to the chicken.
  6. 6Add soy sauce, garlic powder and ginger paste to the chicken.
  7. 7Mix the chicken and set it aside.
  8. 8Mix the chicken and set it aside.
  9. 9Mix the chicken and set it aside.
  10. 10Cook the frozen mixed vegetables in a pan.
  11. 11Cook the frozen mixed vegetables in a pan.
  12. 12Cook the frozen mixed vegetables in a pan.
  13. 13Add eggs and egg whites to the pan and cook them.
  14. 14Add eggs and egg whites to the pan and cook them.
  15. 15Add eggs and egg whites to the pan and cook them.
  16. 16Mix the cooked eggs and vegetables together.
  17. 17Mix the cooked eggs and vegetables together.
  18. 18Mix the cooked eggs and vegetables together.
  19. 19Add the white part of the spring onion to the pan.
  20. 20Add the white part of the spring onion to the pan.
  21. 21Add the white part of the spring onion to the pan.
  22. 22Add day-old cooked white rice to the pan.
  23. 23Add day-old cooked white rice to the pan.
  24. 24Add day-old cooked white rice to the pan.
  25. 25Add a bit more soy sauce to the rice mixture.
  26. 26Add a bit more soy sauce to the rice mixture.
  27. 27Add a bit more soy sauce to the rice mixture.
  28. 28Mix everything in the pan.
  29. 29Mix everything in the pan.
  30. 30Mix everything in the pan.
  31. 31Take the pan off the heat and add sesame oil and the green part of the spring onion.
  32. 32Take the pan off the heat and add sesame oil and the green part of the spring onion.
  33. 33Take the pan off the heat and add sesame oil and the green part of the spring onion.
  34. 34Mix it all together.
  35. 35Mix it all together.
  36. 36Mix it all together.
  37. 37To make the teriyaki sauce, mix soy sauce, water, natural sweetener, ginger paste, diced garlic cloves, mirin, and honey in a bowl.
  38. 38To make the teriyaki sauce, mix soy sauce, water, natural sweetener, ginger paste, diced garlic cloves, mirin, and honey in a bowl.
  39. 39To make the teriyaki sauce, mix soy sauce, water, natural sweetener, ginger paste, diced garlic cloves, mirin, and honey in a bowl.
  40. 40Cook the chicken on high heat for 8-10 minutes.
  41. 41Cook the chicken on high heat for 8-10 minutes.
  42. 42Cook the chicken on high heat for 8-10 minutes.
  43. 43Once cooked, lower the heat and add the teriyaki sauce with cornflour mixed with water.
  44. 44Once cooked, lower the heat and add the teriyaki sauce with cornflour mixed with water.
  45. 45Once cooked, lower the heat and add the teriyaki sauce with cornflour mixed with water.
  46. 46Mix until the sauce thickens.
  47. 47Mix until the sauce thickens.
  48. 48Mix until the sauce thickens.
  49. 49Evenly distribute the chicken and rice into 4 equal servings.
  50. 50Evenly distribute the chicken and rice into 4 equal servings.
  51. 51Evenly distribute the chicken and rice into 4 equal servings.
  52. 52Top with sesame seeds, green onions, and any leftover sauce.
  53. 53Top with sesame seeds, green onions, and any leftover sauce.
  54. 54Top with sesame seeds, green onions, and any leftover sauce.

Ingredients

  • 600 g sliced chicken breast
  • 600 g sliced chicken breast
  • 600 g sliced chicken breast
  • 20 ml soy sauce
  • 20 ml soy sauce
  • 20 ml soy sauce
  • 1 tsp garlic powder
  • 1 tsp garlic powder
  • 1 tsp garlic powder
  • 5 g ginger paste
  • 5 g ginger paste
  • 5 g ginger paste
  • 300 g frozen mixed vegetables
  • 300 g frozen mixed vegetables
  • 300 g frozen mixed vegetables
  • 2 eggs
  • 2 eggs
  • 2 eggs
  • 100 g egg whites
  • 100 g egg whites
  • 100 g egg whites
  • 25 g spring onion (white part only)
  • 25 g spring onion (white part only)
  • 25 g spring onion (white part only)
  • 560 g cooked day old white rice
  • 560 g cooked day old white rice
  • 560 g cooked day old white rice
  • 20 ml soy sauce
  • 20 ml soy sauce
  • 20 ml soy sauce
  • 10 ml sesame oil
  • 10 ml sesame oil
  • 10 ml sesame oil
  • 15 g spring onion (green part only)
  • 15 g spring onion (green part only)
  • 15 g spring onion (green part only)
  • 70 ml soy sauce
  • 70 ml soy sauce
  • 70 ml soy sauce
  • 40 ml water
  • 40 ml water
  • 40 ml water
  • 10 g natural sweetener
  • 10 g natural sweetener
  • 10 g natural sweetener
  • 10 g ginger paste
  • 10 g ginger paste
  • 10 g ginger paste
  • 3 diced garlic cloves
  • 3 diced garlic cloves
  • 3 diced garlic cloves
  • 10 ml mirin
  • 10 ml mirin
  • 10 ml mirin
  • 20 g honey
  • 20 g honey
  • 20 g honey
  • 1 tsp cornflour mixed with water
  • 1 tsp cornflour mixed with water
  • 1 tsp cornflour mixed with water

Equipment

panbowlwooden spoon