Chicken and Veggie Fried Rice

 

Not only is this a quick and easy meal where you can use leftovers, rice can help ease the pain of headaches by relaxing the blood vessels. This adaptable recipe can be made with any vegetables you want, and even better, kids seem to love it. It means you can feed the entire 2 plus 2 family with one dish, and if there is a vegetarian amongst you, just leave out the chicken! A healthy dose of carbohydrates should help to ease a headache.

Serves:          4

Prep time:    10 mins

Cook time:   10-15 mins using ready cooked chicken

Nutrition:      Good for headaches (carb content)

Ingredients:

Vegetable oil (you will only need a little)

4 pieces of tender stem broccoli, cut into pieces, or 2 large handfuls kale, finely chopped

½ red onion, finely chopped

2 spring onions, finely chopped

½ carrot, finely chopped

1 celery stick, finely chopped

50g mushrooms, sliced or cut into pieces

250g pack microwave brown basmati rice, cooked

2tbsp coconut aminos (if allergic to soy, if not use low salt soy sauce) or 2tbsp tamari sauce

Method:

1. Heat 2tsp oil in a frying pan over a medium heat. To cook the vegetables ‘al dente’, start with heat on high for 2 mins, then turn down to medium and continue stir frying for a further 2-3 mins.
2. Add the chicken, rice, soy sauce/tamari and 50ml water to the pan and cook for a further 3 mins until piping hot. You could add a chicken stock cube if desired, but this dish should not be too watery.
3. Make sure the whole dish is piping hot before serving.

 

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Written by Bev Walton, BSc Nutritional Science

I achieved a First-Class Honours degree in BSc Nutritional Science, Nutrition Sciences from the University of Reading and now have over 35 years experience in all types of cuisine, dietary plans, recipe development, health and nutrition. I have been writing for over 10 years for magazines and websites as well as ghostwriting for ebooks, Kindle and fully published books. I’m also a proud member of the Guild of Food writers.