Roast Chicken Breast with Fried Rice
- Number of Servings: 4
Ingredients
2 large Chicken Breast boneless fillets1 tablespoon Canola Oil (I use spray oil)1 Large Egg3 tablespoons soy sauce100g frozen mixed vegetables, defrosted.0.5 cups lean diced ham1 cup Brown long grain rice2 tablespoons diced shallotsMixed HerbsSalt and Pepper
Preheat oven to moderate temperature (180 degrees celcius).
Slice Chicken breast fillets in half to make four. Score chicken breasts in criss-cross pattern approximately 5mm deep.
CHICKEN:
Drizzle a tiny amount of oil on chicken breast and rub both sides, adding herbs, salt and pepper to taste. You could also use garlic.
Place a small amount of oil on baking tray, and place chicken breasts on tray. Sprinkle shallots over the top of the chicken breasts, cover the tray with alumnium foil and place into the oven for 30 minutes, checking at 20 minutes if chicken needs to be turned.
FRIED RICE:
Beat the egg and cook in non-stick frying pan as a plain omelette. Remove from heat and slice into small pieces.
Cook 1 cup of brown long grain rice in boiling water for 10 minutes. Drain. Pre-heat frying pan/wok with left-over canola oil, add rice and stir through. Add vegetables, ham, and mixed herbs, stir with wooden spoon until all mixed together. Add 2 tablespoons soy sauce and stir through until all ingredients thoroughly coated. Add egg and stir until heated.
Take the frying pan/wok off the heat and cover.
Check that chicken is cooked by placing a skewer in the centre of one of the pieces. If the juices are clear, the chicken is cooked.
TO SERVE:
Place 1/4 of the rice mixture onto a plate. Using a fork or pair of tongs, place a chicken breast on top of the rice. When all four plates are finished, drizzle left-over soy sauce over the top, or serve in a dish on the table for 'dipping'.
Number of Servings: 4
Recipe submitted by SparkPeople user YASMIN80.
Slice Chicken breast fillets in half to make four. Score chicken breasts in criss-cross pattern approximately 5mm deep.
CHICKEN:
Drizzle a tiny amount of oil on chicken breast and rub both sides, adding herbs, salt and pepper to taste. You could also use garlic.
Place a small amount of oil on baking tray, and place chicken breasts on tray. Sprinkle shallots over the top of the chicken breasts, cover the tray with alumnium foil and place into the oven for 30 minutes, checking at 20 minutes if chicken needs to be turned.
FRIED RICE:
Beat the egg and cook in non-stick frying pan as a plain omelette. Remove from heat and slice into small pieces.
Cook 1 cup of brown long grain rice in boiling water for 10 minutes. Drain. Pre-heat frying pan/wok with left-over canola oil, add rice and stir through. Add vegetables, ham, and mixed herbs, stir with wooden spoon until all mixed together. Add 2 tablespoons soy sauce and stir through until all ingredients thoroughly coated. Add egg and stir until heated.
Take the frying pan/wok off the heat and cover.
Check that chicken is cooked by placing a skewer in the centre of one of the pieces. If the juices are clear, the chicken is cooked.
TO SERVE:
Place 1/4 of the rice mixture onto a plate. Using a fork or pair of tongs, place a chicken breast on top of the rice. When all four plates are finished, drizzle left-over soy sauce over the top, or serve in a dish on the table for 'dipping'.
Number of Servings: 4
Recipe submitted by SparkPeople user YASMIN80.
Nutritional Info Amount Per Serving
- Calories: 279.7
- Total Fat: 7.3 g
- Cholesterol: 129.8 mg
- Sodium: 1,071.2 mg
- Total Carbs: 16.6 g
- Dietary Fiber: 1.3 g
- Protein: 35.0 g
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