Chinese Chicken Fried Rice

photo credit (2017) by Tristan Sullivan

Leftover food is always an ever-present predicament in my fridge.  I always think that it’s such a waste to throw away food, but what can you do with them before they go bad?  Sometimes you’d have to think outside of the box in order to create something healthy and delicious.

Over the weekend, I ordered from a nearby Chinese restaurant (one of the rare times that I eat something else other than my food since I started this lifestyle), and somehow the restaurant included a box of white rice, even though I didn’t order it.  So, before thinking to throw it away, I began to brainstorm ideas of what I could do with it and still make it 30/40/30…

The answer was to make it into Chinese-style fried rice.  One of my dear friends, Frenchen, taught me this recipe years ago, and I figured that I would convert it to the proper macro-nutrient ratios.  In order to make this 30/40/30, I combined the usual ingredients – white rice, oyster sauce, peas, carrots, oil, garlic and eggs – and added bits of chicken and crumbled turkey bacon (to up the flavor).  This version is definitely more delicious than any chinese fried rice I’ve ever ordered at any chinese restaurant, and I hope you’d also agree too! 🙂

(makes 3 servings)

Please note – in order for the rice to cook properly, please use rice that had been refrigerated overnight – this will not work with freshly cooked rice!

2 cups cooked white or brown rice, refrigerated
1 tbsp. olive oil
2 extra large eggs
1 slice turkey bacon
6 oz. raw skinless chicken breast
1 tsp. crushed garlic
1/4 cup frozen peas
1/4 cup frozen carrots
1 1/2 tbsp. oyster sauce

1. In a bowl, take rice out of container and crush with a fork until the kernels have separated.
2. In another bowl, scramble eggs slightly for 30 seconds, then set aside.
3. Cut chicken and bacon into bite size pieces (about 1/4 inch in size).
4. In a skillet under high heat, pour 1 tsp. of olive oil into the pan and saute garlic, bacon and chicken breast until chicken is cook thoroughly.  Set aside in a separate container.  (please note – do not salt the chicken!)
5. In the same pan, slowly pour eggs and slightly scramble for a few minutes until they form small curds, then set aside in the same bowl with the chicken and bacon (please note – do not salt the eggs!).
6. Add the remaining oil into the pan and add the rice. Stir constantly for 2-3 minutes until the rice is soft, making sure that the rice does not stick to the bottom of the pan.
7.  Add the peas and carrots into the pan and stir until the vegetables have cooked thoroughly.
8.  Add the chicken, bacon, eggs and oyster sauce and stir until oyster sauce is thoroughly combined with all the ingredients.  Serve warm.



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