Welcome to our blog dedicated to helping you figure out your healthy eating journey and make
informed choices about your diet.
“Oil-less fried rice?” We can feel the strong side eye you are giving us with that question. Stay
with us, please we are not giving you blender chef recipe.
We are excited to show you this delicious and easy recipe because it is something you already
know how to cook just with a little twist and it’s a perfect way to start healthy eating even while
eating your favorite Nigerian meals. The taste is so good you won’t even notice you ate fried rice
without the fried. Let’s get into it!
INGREDIENTS FOR OIL-LESS CHICKEN FRIED RICE (413 CALORIES PER
SERVING):
● 1 cup of raw rice
● 100g of carrots
● 115g sweet corn (1 small can)
● 80g of green peas (half can)
● Onion
● Pepper (scotch bonnet, green and red pepper)
● 3 cups of homemade chicken broth or stock
● Fried rice seasoning
● Curry
● 150g air-fried, grilled or boiled chicken
INSTRUCTIONS FOR 3 SERVINGS:
● Boil 1 cup of raw rice in 3 cups of homemade chicken broth and add your seasonings to
taste (curry, fried rice seasoning, salt)
● Steam veggies (100g carrots, 115g sweet corn, 80g green peas, onions, peppers) in a
separate pot for 3 – 4 minutes
● Add the steamed veggies to the cooked rice and stir
● Divide into 3 portions, serve each with 50g of chicken and 1 cup of coleslaw (optional)
FOR 1 CUP OF COLESLAW (90 CALORIES, OPTIONAL):
● Half cup of chopped cabbage
● Half cup of carrots
● Half a tablespoon of mayonnaise
TIPS:
● For more protein add more chicken (50 – 100g)
● Make a larger batch and keep in the fridge to make healthy lunches or dinners accessible
and lessen your cooking during the week
We hope you enjoy making and eating our delicious oil-less chicken fried rice as much as we do.
A perfect example of making your regular Nigerian meals healthy. Stay tuned for more healthy
Nigerian recipes on our blog. You can also find videos of this recipe and others on our Instagram
page @ food_and_calories_ and don’t forget to share your versions of this meal with us!
XOXO,
FOOD AND CALORIES💜.