Quick Fried Rice Recipe

I'm a bit of a fan of fried rice. It's just that the word "fried" doesn't instill confidence for those on a low-fat diet. However, I've discovered a different method that produces a similar effect, but doesn't need very much fat.

Quick Fried Rice Recipe
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  • 2 cups microwavable long-grain rice*
  • spray of vegetable oil
  • 4 scallions
  • 2 long green peppers
  • 1 red bell pepper
  • 4 ounces extra fine green beans
  • 1/3 cup frozen green peas
  • 1/4 head Savoy cabbage
  • 12 ounces skinless chicken
  • 1 tablespoon dark brown sugar
  • 1/2 chicken stock cube
  • 2 tablespoons low-sodium soy sauce
  • 2 tablespoons sweet chili sauce
  • 1/2 bunch cilantro
  1. Preheat the oven to 400°F.
  2. Line a shallow baking pan with nonstick parchment paper. Tip the rice onto the paper, breaking up any lumps, and spray the surface with oil. Place in the oven, and cook for 12 minutes — it should be crisp on the surface. Season, and set aside to keep warm.
  3. Meanwhile, spray a wok (ideally nonstick) with a good coating of oil and, over high heat, fry the scallions, chiles, bell pepper, and beans for 2 minutes, stirring continuously.
  4. Add the peas, cabbage, and chicken, and fry to give a little color, and to wilt the cabbage, about 3 minutes.
  5. Sprinkle over the sugar and stock cube, then add the rice, breaking up any lumps. Stir-fry for 2 minutes, then add the remaining ingredients.
  6. Cook for 1 minute, then serve very hot.
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