Consuming protein-rich meals has a number of benefits for older folks.

Protein helps seniors maintain muscle mass — which is important for both strength and mobility — keeps bones strong, and repairs tissue damage.



Additionally, it helps to regulate blood sugar levels and to keep the immune system functioning properly.

As we get older, many of us don't get enough protein in our diets, either because we don't eat enough protein-rich foods or because our bodies don't just don’t absorb it quite as well as they used to.

So, if you are looking for a delicious way to incorporate more protein into your diet, then
look no further than this nutritious chicken egg fried rice!

The dish is packed with protein and is the perfect meal to have after an exercise (or any time of the day, actually).

The added bonus is that the meal only takes 20 minutes or less to make!


Sharing the recipe on Instagram, user Jalal, who posts under the username @jalalsamfit, revealed his secret recipe for making the delicious, protein-rich fried rice meal.



"One of the easiest meals to make after a workout or any other time of day!" he wrote along with a video showing how he prepares the meal.

To make the dish, simply combine the chicken, olive oil, garlic powder, onion powder, black pepper, and soy sauce in a bowl and mix until well combined.

Next, cook the chicken on medium-high heat for 4 minutes each side until it turns golden brown.

Once the chicken is cooked, set it aside and begin working on the egg fried rice.

For the egg fried rice, simply cook the mixed vegetables until they are defrosted.

Then, add in the chopped onion and cook until brown.

Once the onions are cooked, add in the eggs and scramble until they are cooked.

Finally, add in the chicken, cooked white rice, and soy sauce and give it a final mix before serving.

Chicken Egg Fried Rice Recipe

Ingredients:

Chicken:
• 2 chicken breasts (cut into cubes)
• 1 tsp olive oil
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp black pepper
• 1 tbsp soy sauce

Egg fried rice:
• 1 cup mixed veg (frozen peas, carrots, sweetcorn, green beans) or any chopped veggies of your choice
• 1/2 chopped onion
• 2 whole eggs + egg whites if needed
• 200g cooked white rice (you may adjust the amount or use other alternatives such as brown rice)
• 1 tbsp soy sauce

Method:

1. Prepare the chicken by placing it in a bowl along with some olive oil, garlic powder, onion powder, black pepper, and soy sauce and mix until well combined.
2. Cook the chicken on medium-high heat for 4 minutes on each side until it turns golden brown. Set aside once cooked.
3. Cook the frozen mixed vegetables in a pan until they are defrosted.
4. Add in the chopped onions and cook until it turns brown.
5. Once the onions are cooked, push the veggies on one side of the pan to create a space for the egg. Crack two eggs in the pan and scramble them until they are cooked.
6. Once the scrambled eggs are cooked, add the chicken and white rice into the pan and season with soy sauce.
7. Give the fried rice a stir until the colour of the dish is even. Serve and enjoy!

Source: Instagram/@jalalsamfit



The video became viral, amassing more than 72,000 likes and hundreds of comments from users who were raving over the simple recipe.

One user wrote: "I’m making this for me and the fam tonight. Stay fit!"

"This is so good!" another exclaimed.

A third chimed in: "Made for dinner last night after my workout, daughter ate half."

Honestly, we're excited to try this ourselves and update you on how it went. How about you? Are you looking forward to trying this recipe? Share your thoughts with us in the comments below!