Name: Chinese chicken fried rice
Prep time: 5 min
Cook time: 45 min
Total time: 50 min
Yield: 4 servings
Cuisine: Italian
Ingredients: 200g dried white rice; Low-calorie cooking spray; 600g skinless and boneless chicken breasts, cut into strips; 1 medium onion, diced; 3 medium peppers (2 red and 1 green), deseeded and cut into bite-size chunks; 2 medium carrots, grated; 150g frozen peas; 5cm piece fresh root ginger, peeled and grated; 4 garlic cloves, finely chopped; 1½ level tbsp Chinese five-spice powder*; 2 tbsp soy sauce; 2-3 spring onions, thinly sliced, and a pinch of chilli flakes (optional), to serve; *Watch out for spice/seasoning blends that have added ingredients (like sugar, oil or starch). To protect your weight loss, count ½ Syn per level tsp/1½ Syns per level tbsp.

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This recipe will take you 50 minutes

Serves 4

200g dried white rice
Low-calorie cooking spray
600g skinless and boneless chicken breasts, cut into strips
1 medium onion, diced
3 medium peppers (2 red and 1 green), deseeded and cut into bite-size chunks
2 medium carrots, grated
150g frozen peas
5cm piece fresh root ginger, peeled and grated
4 garlic cloves, finely chopped
1½ level tbsp Chinese five-spice powder*
2 tbsp soy sauce
2-3 spring onions, thinly sliced, and a pinch of chilli flakes (optional), to serve
*Watch out for spice/seasoning blends that have added ingredients (like sugar, oil or starch). To protect your weight loss, count ½ Syn per level tsp/1½ Syns per level tbsp.

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This tasty dish is part of our Free Food range, available exclusively at Iceland and the Food Warehouse in the UK and Dunnes Stores in Republic of Ireland. But it’s also a doddle to make at home when you have a little more time.

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