28/01/2026
Fried Rice gets a makeover for the Amplify Challenge launching Monday, Feb 2!
Packed with flavour, high in fibre and protein but with a lighter twist. It uses a balance of cauliflower rice and regular rice to create a satisfying meal. It also makes great leftovers for the next day.
MACROS: Calories - 469, Protein - 40g, Carbs- 42g, Fat - 15g
NOTES: This recipe can be doubled to serve 4. I used frozen cauliflower rice sold in the frozen veg section - or you can make your own. To speed prep time up use a small microwave cup of rice.
INGREDIENTS - serves 2
250g raw chicken tenderloins or thigh (9 oz)
1 tablespoon soy sauce
100g snow peas or green beans (3.5 oz)
1/2 cup grated or shredded carrot
2 cups cauliflower rice (see notes)
1 spring onion
2 eggs
2 teaspoons crushed garlic
1 cup cooked rice or microwave rice
1 tablespoon extra virgin olive oil
1 tablespoon oyster sauce (or soy sauce)
2 teaspoons sweet chilli sauce
1 teaspoon sesame oil
To serve: sprinkle of sesame seeds and chilli
METHOD
1. Dice chicken into small 2cm pieces. Add to a bowl with soy sauce and pepper and allow to marinate.
2. Thinly slice snow peas, grate or thinly slice carrot, thinly slice the white and green part of the spring onion.
3. Crack two eggs in a small bowl, season with pepper and whisk with a fork. Set aside for later.
4. Spray frypan lightly with oil. Add chicken and cook for approximately 5 minutes, or until cooked through. Remove from the frypan and set aside.
5. Add 1 tablespoon of olive oil to the frypan. Add sliced snow peas and carrot along with crushed garlic. Cook, stirring for 1 min.
6. Add cooked rice and frozen cauliflower rice. Cook stirring for about 3 minutes.
7. Return chicken to the pan. Add oyster sauce, sweet chilli sauce and sesame oil. Cook stirring for 1 min to heat the ingredients through.
8. Push rice mix to the sides of the frypan, leaving a space in the centre to cook the eggs. Pour the whisked egg into the centre and gently scramble with a spatula. When mostly cooked, stir the egg through the rest of the rice.
9. Stir through sliced spring onion and remove from the heat. Serve with a sprinkle of sesame seeds/chilli.
