Batch Prep: Chicken & Prawn Egg-Fried Rice

Fuelled by Macros
Aug 13, 2024
2 min read

Updated: Sep 26, 2024

This low calorie Chicken & Prawn Egg-Fried Rice batch cook meal prep does not skimp on flavour. For making up 8 portions I recommend you get hold of the largest wok you can find, and as with and stir fry, pre chop, mince, grate and dice all the ingredients ready in advance so you can work fast to bring it all together.

Serves 8

Ingredients

500g white rice (uncooked)
1000ml hot water

1tbsp sesame oil
300g raw chicken breast, diced
500g frozen sliced mixed peppers
320g mange tout
2 spring onions, chopped
40g fresh ginger root, grated
8 garlic cloves, minced
4 medium eggs
300g king prawns, cooked and peeled
60g sweet chilli sauce
60g light soy sauce
1 handful fresh coriander, chopped

Chicken & Prawn Egg-Fried Rice Method

The rice:

Place the uncooked rice into a large lidded pot, add a generous pinch of salt and pour over the boiling hot water. Stir once, bring to the boil then cover and reduce to a simmer. Leave it with the lid on (do not be tempted to remove the lid or stir the rice!) for 20 minutes. Then turn off the heat and leave to rest with the lid on for a further 5 (this allows the rice to steam). Gently fluff up with a fork before the next step...

The stir fry:

Warm up the oil in the wok then careful add in the diced chicken, frying until almost completely cooked through. Chuck in the frozen sliced mixed peppers and fry until thawed. Add the mange tout and fry for a further minute. Most of the water from the frozen peppers should have evaporated.
Fork in the rice (made following steps above) followed by the spring onion, grated ginger and minced garlic. Fry for a further 2 minutes.
Push the rice to one side of the wok and crack the eggs into the base, allowing to fry into solid pieces before stirring through the rice.
Now throw over the cooked and peeled king prawns, sweet chilli sauce, light soy sauce and fresh coriander and stir well until the prawns are warmed through and everything has combined evenly. Divide between 8 portions.

This meal will store in an airtight container in the fridge for around 4 days, and 1 month in the freezer.