Chicken, fried rice and asparagus ( Serves 4)

If you fancy a take away but want to know what is going into your food then making it yourself makes sense. Also you can make up this meal in about 30 minutes which will probably be faster than a delivery from your local take away, healthier  and cheaper. win, win.


  • 450 grams chicken breast, chopped into bite sized pieces
  • 2 Tablespoons peanut oil, divided
  • ½  Onion, peeled and chopped
  • 1 Carrot, trimmed and chopped
  • 3 garlic cloves, peeled and grated
  • 1 Tablespoon grated fresh ginger
  • 2 cups  asparagus
  • ⅓ cup water
  • 2 cups cooked brown rice, chilled
  • 2 tablespoons low sodium soy sauce
  • ¾ cup frozen green peas


Cook your rice ahead of the meal and chill in fridge. Heat 1 Tablespoon peanut oil on medium-high heat in a large frying pan. Add the chopped chicken and cook until golden brown on all sides , make sure it is cooked through about 5 to 7 minutes. Remove chicken from the pan and set aside in a bowl.

Wipe the pan clean. Add remaining oil to the pan and heat on medium-high. Now add the chopped onion, chopped carrot, grated garlic, and grated ginger. Saute 2 to 3 minutes until onion is translucent. Then stir in the chopped asparagus and add ⅓ cup water, as you stir with the spoon scraping up any browned bits at the bottom. Cook until asparagus is tender  and water has evaporated, aprox 5 minutes.
Stir in the the pre cooked rice and soy sauce and cook, stirring occasionally, until slightly crispy and warmed through, about 5 minutes total. Stir in peas and cook an additional minute to warm through.

Macros – per serving

Calories – 362

Fat – 11 Grams

Protein – 32 Grams

Carbs – 34 Grams