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  • 1 cup brown rice (uncooked)
  • 7 cups water
  • 1 tbs olive oil
  • 1 onion, thinly sliced
  • 500 g skinless chicken breasts, trimmed of fat, cut into 2cm cubes
  • 1 egg, lightly beaten
  • 500 g frozen mixed vegetables
  • 2 tbs salt-reduced soy sauce
  • 2 tbs sweet chilli sauce
  • 2 tbs water, extra


  1. Bring the water and rice to boil in a saucepan.
  2. When the water has come to a boil, cover the pan and reduce the heat.
  3. Boil gently for 20-30 minutes, stirring occasionally.
  4. Once rice is cooked, drain and set aside.
  5. Heat olive oil in fry pan or wok.
  6. Add onion to pan and cook until soft.
  7. Stir in chicken and fry for 2 minutes, then set aside.
  8. Add egg and scramble until cooked.
  9. Stir in rice and fry for 2 minutes.
  10. Add in vegetables, cooking until heated through.
  11. Stir in chicken, soy sauce and water.
  12. Stir together until well mixed.
  13. Serve warm.

Healthy tip!

Chilli, lemon and herbs add flavour - great alternatives to butter and salt!

Nutrition Information

per serving per 100g
Energy 1389 kJ 508 kJ
332 Cal 121 Cal
Protein 29 g 10 g
Fat, total 7 g 3 g
— saturated 2 g 6 g
Carbohydrate 34 g 13 g
— sugars 3 g 1 g
Sodium 535 mg 196 mg
Fibre 7 g 3 g

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Comments (2)

  • Avatar

    I use either chicken or kangaroo mince and substitute stir fry vegies for frozen vegies. I hope it's still within the framework.
    Bart Katarski
    Posted on: 28 Aug 17

  • Avatar

    If you are to label this as a gluten free recipe you need to stipulate gluten free soy sauce. Labelling on this site is careless in regards to gluten free
    Posted on: 09 Apr 16

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