Vegetable and chicken fried rice

Thanks to our friends at Pacific Heartbeat for this tasty and nutritious recipe. Be sure to use New Zealand frozen mixed vegetables.

Vegetable and chicken fried rice


Serves 4

2 tsp canola oil
4 eggs, beaten
2 tsp canola oil
½ onion, finely diced
500g New Zealand frozen mixed vegetables / fresh vegetables e.g. chopped carrots, peas, sweet corn kernels
3 cups cooked brown rice
250g chopped cooked chicken
1 Tbsp soy sauce


Heat a wok or large frying pan with first measure of oil. Add beaten egg and cook until lightly scrambled. Remove egg, roughly chop and set aside.
Add remaining oil to a wok or frying pan, add onion and vegetables and stir fry for about 5 minutes or until onion is cooked.
Add rice and chicken, stir and cook for about 5 minutes or until steaming hot and chicken is heated thoroughly.
Add soy sauce and stir well, then stir in chopped egg.

Add some chopped fresh herbs e.g. chives, tarragon, parsley, tarragon or oregano.
Make double, chill and use for lunch tomorrow.

Nutrition Information Panel

Per Serving [4 Serves]
Energy 2015kj
Protein 33.6g
Total fat 14.2g
- saturated fat 2.8g
Carbohydrates 57.8g
- sugars 8.0g
Fibre 4.3g
Sodium 274mg