Health With Bec

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15 Minute Healthy Fried Rice

Bec Miller

There are a few boxes I like to tick on busy week nights when it’s dinner time … I’m usually working and I don’t like to spend hours in the kitchen.

  1. The meal needs to be as quick as possible

  2. The meal needs to be bloat free (ie gluten free and predominantly dairy free)

  3. The meal needs to be tasty and comforting

  4. The meal needs to work with my goals, as I always have to be super conscious of what goes in my body as I have to work very hard to remain weight

  5. The meal needs to be large in volume (I love eating and small meals just don’t cut it).

Do you feel me? I’m sure a lot of you do - as these are also boxes that all of my clients seem to want to tick too!

This is why most of the meals that I share and include in your meal plans (including the 3 Week Body Reset Plan) fit all 5 of these points.

This 15 minute meal last night blew me away, I have to share it with you all!

15 Minute Healthy Fried Rice

Serves: 1
Prep time: 5 minutes
Cooking time: 10 minutes

Ingredients:

  • 100 g chicken breast, diced

  • 1 tsp coconut oil

  • 1 large tbsp Thai red curry paste*

  • 0.5 tsp ground ginger or 1 tsp fresh grated ginger

  • 1 large clove garlic, crushed

  • 1 small carrot, diced

  • 1/2 red capsicum, diced

  • 1 cup broccoli, cut into small pieces

  • 70 g light, organic coconut cream

  • 1 tbsp white wine vinegar

  • 2 tbsp tamari

  • 1 1/2 cups cauliflower rice

  • 2 tbsp chopped spring onions

  • 1 tbsp sesame seeds

  • 1 small handful coriander leaves

* When choosing a red curry paste - Click here to see my choices!

Method:

  1. Heat a pan over medium and add coconut oil.

  2. Make sure chicken and all veggies are cut into small pieces.

  3. Place chicken in pan and cook for a few minutes, stirring so that it cooks evenly on all sides.

  4. Add in the curry paste, garlic, ginger and carrot. Cook, stirring for a minute.

  5. Throw in the capsicum and broccoli and let everything cook (while constantly stirring), until the veggies soften, then add in the coconut cream, tamari, vinegar, and cauliflower rice. Stir until all heated through.

  6. Taste and add extra chili, salt, pepper, tamari or vinegar if needed.

  7. Serve topped with spring onions, sesame seeds and coriander.

Macros / serve :

Calories: 534 kcal

Protein: 37 g

Fat: 29 g

Net carbs: 23 g

Fibre: 11 g

Notes:

  • Cauliflower rice can be made by using a grater, or simply by cutting it into chunks and placing in a food processor until it resembles rice.

  • Here, I used cauliflower rice already made - from Woolworths.

  • I often swap chicken to tofu!


I hope you love this recipe. When you make it, please share on instagram and tag me so that I can see! I love that so much.