Preparation time is 10minutes
Cook time is 35minutes
Total time is 45minutes
Serve is for 4 people
Estimated cost per serve is 6.56 dollar
Difficulty level: 2 out of 4
10 Ingredients
Number of servings
4
- 200grams cracked freekeh
- 1tablespoons olive oil
- 2 cloves large garlic, crushed
- 2 spring onions, thinly sliced
- 225grams cooked chicken, diced
- 1teaspoons sesame oil
- 1 pinch salt
- 1 pinch freshly ground black pepper
- 2 large eggs, lightly beaten
- 4tablespoons low-sodium soy sauce
Description
Based on the popular Chinese dish of egg-fried rice, this easy-to-make recipe uses freekeh instead of rice as a healthy alternative, with the sesame oil and soy sauce providing the traditional tangy elements.
Method
Step 1 of 5
Rinse the freekeh under running water and drain well. Place in a large saucepan, cover with 1 litre of water, and bring to the boil over a high heat. Then reduce the heat to a simmer and cook for 15 minutes, until almost all of the water has been absorbed. Remove from the heat and set aside.
Step 2 of 5
Heat the olive oil in a wok or large, non-stick frying pan over a medium heat. Add the garlic and onions and cook for 3-4 minutes, stirring frequently, until the onions are softened.
Step 3 of 5
Add the freekeh and stir to incorporate. Then add the chicken and sesame oil, season with salt and pepper, and mix until well combined. Cook for about 4 minutes, stirring frequently, until the chicken is heated through.
Step 4 of 5
Move the freekeh mixture to one side of the pan, making a little space in the other. Pour the eggs in and cook for 2-3 minutes, without stirring, until firm. Then stir well to mix and cook for a further 1-2 minutes, until cooked through.
Step 5 of 5
Mix the eggs with the freekeh and chicken mixture, scraping up the pan juices, and cook for a further 1-2 minutes or until well combined. Remove from the heat, drizzle over the soy sauce, and mix well. Serve hot.
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