As an Asian, whether you’re Chinese, Malay or Indonesian, you probably remember a childhood combination of rice, egg and soy sauce. Somehow, the ingredients though simple, taste so good and create so much flavor.
And throughout this month, somehow it became my comfort food again. Yet, the volume of rice used in egg fried rice is usually really high, and despite having egg, is usually low in volume. So in hopes to balance between my nutritional needs of having high protein and enough volume for food, I made this:
Can we just low-key appreciate the egg yolk please?
For this recipe, I kept the main ingredients of rice, soy suace and egg the same, but replaced a good portion of rice (carbohydrates) for beansprout (vegetables) in order to keep the volume of my meal high.
Chunks of chicken breast was also added to increase the protein count. The good thing about pan frying chicken breast is that you typically won’t get dried chicken meat. I mean, who wants to feel like they’re eating multiple cubes of erasers?! The biggest calorie savior was probably a low-calorie oil spray. I used one that’s zero calories, but that allowed me to ensure that my sunny side egg gets cooked without sticking to the pan!
Despite the tiny modifications, the meal brought me back to comfort with the following macros:
550 kcal, 48g carbs, 15g fats, 63g protein.
I don’t know about you, but I’d say that’s quite a big win! Pro-tips to adjust calories are at the bottom of the recipe.
Prep Time: 10 mins
Cooking Time: 15 mins
Serving Size: Serves up to one
Suitable for: Anytime meal
Medium sized non-stick curved pan
1 tbsp kecap manis
150g raw chicken breast (about 1.5-2 palm size)
100g cooked white rice (about 1 fist size)
2 cups of raw beansprout, washed
0.5 tablespoon of sesame oil
1 clove garlic
1 chopped onion, whole
Salt and pepper for taste
Spectrum or any non-stick pan spray (Optional)
- Begin by using adding sesame oil to a medium pan and heating it up. When oil is hot, add onion and garlic.
- Once onion looks golden brown, add chicken breast and cook for 5 minutes on medium heat.
- When chicken breast is cooked, add beansprouts and continue to stir-fry.
- When all ingredients are cooked, add the rice and mix properly.
- Once the rice is cooked, turn heat off and add kecap manis. Mix properly and set aside to plate.
- Oil the pan using an oil spray and turn the heat back on. Crack an egg and leave it alone for 2-3 minutes until cooked. Once the egg is ready, transfer it on top of the fried rice.
- Your food is ready! Smash the egg to mix it into the rice, and allow the comfort of childhood to return back to your mouth and into your stomach!
- If the protein volume is too high, reduce chicken breast by half.
- I used overnight cooked white rice for this recipe, but for a healthier choice you can use overnight cooked brown rice
- I used a low-calorie oil spray to cook the sunny side up to reduce calories. This is optional and you can use oil instead, but the main job for the spray is to keep the egg from sticking to the pan.
By the way, if you’re a big fan of fried rice, check this post out. There’s a fried rice cheat list at the end of the article too!