CHICKEN AND MANGETOUT FRIED RICE

Keeping a few packs of microwavable rice and a bottle of soy sauce in your cupboard is a great start to making a speedy supper.

SERVES 4

✣ 200g pouch cooked basmati rice

✣ 2tbsp sunflower oil

✣ 2 red onions, finely sliced

✣ 400g (14oz) chicken breast fillets, cubed

✣ 8 spring onions, trimmed and sliced

✣ 200g (7oz) mangetout

✣ 2tbsp soy sauce

✣ Zest and juice of 1 lemon

✣ 1tbsp honey

✣ 4tbsp chopped fresh coriander 1

Microwave the rice, according to the pack instructions, and set aside. Heat the oil in a wok or a frying pan, and cook the onions for a few mins. Add the chicken and cook for 5-8 mins until browned and cooked through. 2

Add the spring onions and mangetout and cook over a high heat for a few mins. 3

Stir in the rice, soy sauce, lemon zest and juice, and honey. Check for seasoning then scatter over the coriander.

PER SERVING 403 cals, 7g fat, 1g sat fat, 51g carbs

TIP This would work well with any protein – try it with prawns or extra-firm tofu.