Mushroom Fried Rice (Diet)

Ingredients

• 700g raw skinless chicken breast
• 240g dry white rice — staple
• 400g fresh mushrooms
• 200g fresh carrots
• 200g fresh green beans
• 150g fresh capsicum
• 60g spring onions, cooked through
• 40g sweet chilli sauce
• 60ml soy sauce — staple
• 10ml sesame oil, MEASURED TOTAL — staple
• 200g whole raw egg (200g = about four eggs), cook fully
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 60g dry white rice
• 15ml sesame oil, MEASURED TOTAL

Quantities are for HER TWO serves of the four-serve batch. Keep separate from Declan’s portions. Adds per Thanja serve: ~170 kcal, 7.0g fat, 24.0g carbs.

Method

1. Cook the rice and cool it promptly if making ahead; refrigerate promptly, never leave rice on the bench. Grate mushrooms so they blend into the rice like the original.
2. Brown diced raw breast in half the measured sesame oil in a wide non-stick pan. Add carrot, capsicum, grated mushrooms and finely chopped fresh beans and cook until tender.
3. Add cooked rice, sweet chilli sauce, soy and spring onions. Toss until piping hot and the chicken reaches 75°C.
4. Push rice aside and scramble the measured eggs in the remaining sesame oil until fully set, then stir through all the chicken, rice and vegetables. No runny fried egg or additional oil.
5. Divide the shared base into four equal portions. Cook the listed extra starch separately (or in two separate ramekins for pies/lasagne), and add all Add this (Thanja) items only across her two portions. Heat cooking cream, cheese and any sauce extras thoroughly; fully cook any egg. No extra ingredients or unmeasured oil beyond those listed.

Notes

- Uses the original notes’ optional chicken-main adaptation and scales from two to four serves. Mushrooms remain grated and mixed into the rice; fresh beans replace peas, and all eggs are cooked firm. The original vegetarian base is untouched. - Original serves 2; this variant makes four. Declan: estimated 620 kcal, 56.7g protein, 12.7g fat and 69.2g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 790 kcal/serve, at least the 500 kcal full-plate comparison used for this original. Add-ons supply both fat and carbohydrate. Original estimates and ambiguous portion sizes are approximate; this is not an individual pregnancy calorie prescription. - Nutrition is estimated from RAW meat, DRY rice/pasta or explicitly cooked noodle weights, and drained canned weights. Raw breast assumes 23g protein/100g; trimmed pork 21g/5g fat; lean beef mince 21.5g/5g fat. Brands, cuts, sauce sugar and pack labels vary; recheck purchased labels and recalculate before quoting precise macros. No fat-draining calorie credit is assumed. - Cook at least 252.5g whole vegetable ingredients per serve into the meal or roast on its tray; no side salad, fresh herbs, premixed vegetables, mayo, aioli or sour cream. Keep raw meat separate, cook meat to 75°C and all vegetables through; never use precooked meat as the main protein. - Cool leftovers promptly in shallow containers, refrigerate/freeze promptly, and reheat piping hot throughout. Freeze portions not needed within two days. Rice requires prompt cooling too. Use pasteurised dairy, heat cheese/cream sauces thoroughly and cook egg fully set. - Parent protein alternatives remain possible, but these quantities/macros use the listed lean cut. Reprice all eligible options and recalculate portions, fat and calories for any swap; no lamb or unrequested steak.