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Bored of Lunch’s Chicken Fried Rice

As seen on This Morning, this flavour-packed air-fryer chicken fried rice from Bored of Lunch is a healthy alternative to a classic takeaway dish. Best of all, it will be on the table in just 30 minutes so it's ideal for busy weeknights.


Who doesn’t love fried rice? Here’s a quick and cost-effective way to make it. I’m not a massive fan of egg in my fried rice so I’ve left it as optional in this recipe, but feel free to add it if that’s your thing. I use packets of microwaveable rice for ease, but you can prepare it however you like best or use leftover rice if you have any.

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3 chicken breasts, cubed
low-calorie oil spray
1 heaped tsp curry powder
2 x 250g packets of microwaveable rice
1 tbsp hoisin sauce
1 tbsp oyster sauce
1 tbsp soy sauce
1 tsp sesame oil
1 tbsp garlic purée
1 tsp ground ginger
½ tsp Chinese 5 spice
1 carrot, grated
1 onion, finely chopped
50g frozen peas
1 egg, beaten (optional)
salt, to taste
50g jar of curry sauce and chopped spring onions, to serve

Essential kit

You will need: an air-fryer.


Preheat the air fryer to 200°C for 2 minutes. Meanwhile, spray the chicken with oil, then dust with the curry powder and season with salt. Add the chicken to the preheated air fryer and air-fry for 7–8 minutes.

Cook the rice according to the packet instructions, then toss into the chicken with the hoisin, oyster and soy sauces, the sesame oil, garlic purée, ground ginger and Chinese 5 spice. Toss together along with the veg, then air-fry at 200°C for another 5 minutes.

If you want to add an egg, do it as soon as the dish is cooked and piping hot. Stir everything through in the air fryer so the egg cooks in the heat of the other ingredients.

Serve with some curry sauce and chopped spring onions.

455 calories per serving.

Serving note: This will make four large portions or it will serve five as a side dish.

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