Work top to bottom — prep ahead while timers run
Gather everything first, then follow the steps
Protein· 2
- 80 g chicken breast (small dice)80g
- 1½ eggs (beaten)80g
Carbs· 1
- 55 g jasmine rice (cooked, day-old)(staple)55g
Vegetables· 3
- 30 g carrot (small dice)30g
- 30 g corn kernels30g
- 6 g garlic (minced)6g
Sauces· 1
- 15 g tomato purée15g
Spices· 2
- pinch of white pepper(staple)1g
- pinch of salt(staple)1g
Fats & oils· 1
- 6 g cooking oil (~1 tsp)(staple)6g
- 2 min · hands-free
Heat ½ tsp oil, fry the garlic until fragrant, add the diced chicken and cook until white, then add the carrot and corn and stir-fry 2 min.
Why? Chicken breast replaces the usual luncheon meat or fatty cuts; 80 g brings about 18 g of protein for real staying power without extra fat.02:00Next up:Add the cold rice and stir-fry to loosen, mix in the tomato purée, salt and white pepper until evenly coloured, then scoop the tomato rice out.
Add the cold rice and stir-fry to loosen, mix in the tomato purée, salt and white pepper until evenly coloured, then scoop the tomato rice out.
Why? Just 15 g of tomato purée instead of sweet ketchup keeps the tangy colour but skips the load of added sugar — a big squeeze of ketchup can hide almost 15 g of sugar.Tip: Fry the rice until loose and evenly coloured so it looks neat inside the omelette.
Next up:Wipe the pan, reheat it, brush with the remaining ½ tsp oil, pour in the beaten egg and swirl into a thin sheet; cook over low heat until the surface just sets.
Wipe the pan, reheat it, brush with the remaining ½ tsp oil, pour in the beaten egg and swirl into a thin sheet; cook over low heat until the surface just sets.
Why? A thin omelette from just 1½ eggs cooked gently doesn't soak up oil like the original's thick fried layer, and it doubles as both wrapper and extra protein.Watch out: Don't overcook the egg sheet; edges lightly set and centre just done keeps it supple so it won't tear when wrapping.Next up:Spoon the tomato rice onto the centre of the egg sheet, fold the sides over to cover, then flip it onto a plate to serve.
Spoon the tomato rice onto the centre of the egg sheet, fold the sides over to cover, then flip it onto a plate to serve.
Why? Cooking the rice and egg separately then assembling lets you control the oil and egg precisely — lighter and prettier than frying everything together in one greasy pan.Tip: If you like, draw a thin line of chilli sauce on top and serve with cucumber slices.