Lemon chicken with fried rice
Serves 4
Syns: FREE!
225g dried long grain rice
Fry Light
600g skinless chicken breasts, thinly sliced
A bunch of asparagus, cut into thirds
200g green beans, halved
6 spring onions, thinly sliced
350ml vegetable stock
juice and finely grated zest of 1 unwaxed lemon
1 egg yolk, plus 2 eggs, beaten
2 tsp sweetener ( I don't bother)
100g frozen peas, defrosted
1: Cook the rice according to the packet instructions, then drain
2: Meanwhile, place a wok or large frying pan sprayed with Fry Light over a high heat. When hot, add the chicken and stir-fry for 5-7 minutes until golden and cooked through. Transfer to a plate, cover and set aside.
3: Spray the wok with a little more Fry Light, stir-fry the asparagus, beans and two-thirds of the spring onions for 2 minutes. Add the stock and bring to the boil. Cover, reduce the heat to medium-low and simmer for 2-3 minutes, or until the vegetables are just tender.
4: Return the chicken to the pan, add the lemon juice and heat through. Scoop the chicken and vegetables into a warmed bowl with a slotted spoon, reserving the cooking liquid.
5: Whisk the egg yolk in a bowl. Gradually whisk in the liquid from the wok and the sweetener, then return it to the wok and cook gently for 2-3 minutes until thickened. Pour the sauce over the chicken and vegetables, sprinkle with the lemon zest, cover and keep warm.
6: Wash and dry the wok, spray with Fry Light and place over a medium heat. When hot, pour in the beaten eggs and cook for 3-4 minutes until the omelette is almost set and just turning golden, then transfer to a plate. Roll up, cut into thin coiled strips, then cover and set aside.
7: Spray the wok with a little more Fry Light. Add the peas, the remaining spring onions and the rice and cook for 1-2 minutes. Divide the lemon chicken and rice between 4 bowls. Top the rice with the egg strips and serve.