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Muscle Up With Fried Rice

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For a great Post Workout meal to help with your muscle growing efforts you can’t go past this quick and easy to make Fried Rice recipe. Enjoy a serving of this high protein packed Fried Rice an hour after your post protein shake.


  • 5 cups cooked brown or basmati rice
  • 1 tbsp olive oil
  • 1 bought roast chicken, stripped
  • 8 large cooked prawns, diced (optional)
  • 6 large eggs, beaten
  • 1 red capsicum, diced
  • Half bunch of chopped shallots
  • 2 cups green peas
  • Salt
  • Pepper
  • Sugar
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  1. Place the peas in a microwavable bowl with some water and microwave until tender.
  2. Add some of the oil to a large, hot, non-stick pan and then add the beaten egg and scramble.
  3. The moment the egg begins to set, add the cooked rice and use a spatula in a light chopping motion to evenly combine.
  4. Remove from heat
  5. Add the remaining oil to the pan and cook the capsicum.
  6. When capsicum begins to soften add the chopped shallots and cook until shallots lightly soften.
  7. Return the combined egg and rice to the pan, along with the chicken, prawns, and cooked peas.
  8. Season with sugar, pepper, and salt to taste before removing from heat.
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This recipe makes enough to stock the fridge. . .


Put the ends of the shallots in a glass of water and place in a morning sun aspect. When they begin to sprout pot them up and grow yourself another bunch of shallots.

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