Chicken & courgette fried rice

Exclusive to the BBC Good Food app, Claire Thomson has produced a week’s worth of easy dinners to help you and your family settle back into the school routine. This courgette & chicken fried rice is quick, easy and packed with veg

  • Prep:15 mins
    Cook:30 mins
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 529
  • fat 13g
  • saturates 1g
  • carbs 73g
  • sugars 0g
  • fibre 3g
  • protein 29g
  • salt 1.7g


  • 300g uncooked long grain rice
  • 4 tbsp olive oil
  • 350g chicken breasts , diced
  • 1 onion
  • 1 courgette , diced into 2cm cubes
  • 2 garlic cloves , finely grated
  • 1 tbsp ginger , finely grated
  • 3 tbsp soy sauce
  • 2 spring onions , chopped into 2cm pieces


  1. Cook the rice following pack instructions, drain and leave to cool.

  2. Meanwhile, heat half the oil in a large frying pan or wok over a medium heat. Stir in the chicken and cook for 8-10 mins until golden brown and cooked through. Remove the cooked chicken and set aside.

  3. In the same pan, cook the onion, courgette, garlic and ginger in the remaining oil for 3-4 mins until they start to soften. Push the vegetables to one side of the pan, add the cooked rice and stir everything together to combine.

  4. Pour the soy sauce over the mixture and continue to stir-fry over a high heat for 2 mins until the rice is heated through. Season to taste.

  5. Add the cooked chicken back to the pan along with the spring onions and stir-fry for another minute or so until thoroughly heated through.

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