Chicken curry fried rice

 Ingredients (feel free to add, subtract, or adjust amounts)

• have ready 500g previously cooked jasmine rice
• if freshly made, spread on a tray and refrigerate for 30 minutes or more
• 1 skinless boneless chicken thigh (approximately 185g), cut into small pieces
• marinade the chicken with 1/2tsp chicken bouillon powder, then a tsp of oil
• if you want to velvet the chicken, add the bouillon powder, an equal amount of cornstarch, then 1 tsp of water. Mix, add the oil, and mix again.

Prepare in separate bowls

• 180g frozen corn
• 100g frozen peas
• 110g carrot, diced to be the same size as the corn and peas
• 1/2 medium sized onion, diced (approximately 85g)
• 1 sweet pepper, diced (approximately 115g)
• 2-3 cloves garlic, or as much as you like

(Looking at the above again, it's pretty clear it's roughly equal weights of each of the veggies, except for corn which 2x, and garlic, which is whatever you want. Dollars to donuts the volumes are roughly the same. If you don't have a scale, it's about a cup of each.)

Unless you have a big wok and a hot stove, have a large bowl to hold ingredients after they have been cooked.

Stir fry the chicken and set aside.

Stir fry the onions and carrots until the carrots are almost sufficiently tender. I don't like crunchy carrots, so I add a bit of water cover, lower the heat a bit, and let steam for 2-3 minutes. This also deglazes the wok.

Add the frozen corn and bring everything back up to a sizzle. Add the peas and bring everything back up to sizzle again. Add the sweet peppers and cook the veggies until the peppers have the right amount of crunch. I like crunchy peppers. Cook the veggies in any order you like to get the results you want. Dry out any excess liquid, and set aside e.g. in the same bowl as the chicken.

Rinse the wok to get rid of sugars introduced by the veggies and dry with paper towel. Reheat the wok to medium-high. Add 2-3 tsp oil and briefly fry the garlic. Add the rice in 2-3 portions, stirring it together with the garlic. Continue to stir-fry the rice until it has dried out a bit e.g. there is some crackling or browning. Add S&B curry powder 1 tablespoon at a time and stir-fry until the rice tastes right. Carefully introduce 1/3 to 1/2 cup water along the edges of wok (as opposed to pouring it directly into the rice) in small amounts. Stir-fry the rice between additions. The water helps dissolve the curry powder and lets it be absorbed by the rice. Add the least possible amount of water. Keep in mind the veggies and chicken will probably have some juices too.

Raise the heat and add the veggies and chicken to the curried rice. Stir fry the combination a few minutes to reheat and blend. Add more curry powder if you like.

For a protein boost, serve with chopped peanuts.

To brighten the flavours, serve with a squeeze of lime.

Inspired by this recipe:

• https://cookingformysoul.com/curry-fried-rice/

I did not include egg to avoid raising the protein levels.

I am aiming for low-sodium, but feel free to add salt to the chicken marinade, and to the final product.

Chicken and Ginger Congee

• 1-inch piece of ginger (or less), julienned
• 2 stalks green onions for garnish
• 300g skinless chicken breast, sliced 3-5 mm thick (your choice)
• I think this recipe would work with 200 to 250g chicken breast
• adjust protein per serving
• marinade chicken breast with:
• 2 tsp cornstarch
• 1 tbsp low-sodium oyster sauce 
• 1 tsp low-sodium chicken powder
• 2 tbsp water
• massage above into the sliced chicken breast, then add
• 2 tbsp neutral cooking oil and massage again to blend in
• let marinade 10-15 minutes while you prepare the rice
• wash 3/4 cup jasmine rice
• bring 8 cups water to boil
• add the rice, return to boil
• lower heat to medium-low
• loosely cover to avoid boiling over
• cook this way for 30 minutes. Do not stir.
• once time is up, whisk the porridge for 3-5 minutes until the rice has broken up
• add the chicken gradually so they don't stick together
• cook another 2-3 minutes until the chicken is done

Amateur attempt at nutrition facts:

• 300g raw skinless chicken breast provides 60-93g protein. Let's go with 76g protein.
• 1 tbsp Wan Ja Shan vegetarian mushroom oyster sauce: 550mg sodium
• 1 tsp Lee Kum Kee premium bouillon powder flavoured with chicken: 810mg sodium
• Yields about 1800g congee, makes 4 servings
• So about 75g chicken slices per serving, add congee until scale reads 450g.
• Each serving: 19g protein, 340mg sodium

Kiddo requested less ginger, so I added half to the pot and set aside the rest as garnish.

Added a lap cheong sausage for the kiddo. Each one weighs 46g, contains 7g protein and 370mg sodium. If it's cut into 11 slices, each slice 33mg Na. Ignore the protein.

Source:

• Kidney-Friendly Chicken and Ginger Congee
• Chicken Congee (鸡粥) | Made With Lau 

Stuffed Peppers

• 4 red, green or yellow bell peppers
• 1 cup cooked white rice or couscous
• 2 cups cooked ground beef (or try using any chopped meat)
• 1 teaspoon dried basil
• 1 tablespoon fresh chopped parsley (or 1 tsp dried)
• 1/2 cup no salt added chicken stock
• 1/2 small red onion, chopped
• 1 peeled, diced tomato, or about 1 cup crushed / diced tomatoes
• Fresh ground pepper
• 1 tbsp parmesan cheese

Slice off tops of bell peppers, remove seeds and discard. Chop up the bell pepper tops and place into a large bowl. Add rice or couscous, chopped meat, dried basil, parsley, chicken stock and red onions. Toss to combine and season with fresh pepper. Stuff each pepper with filling, sprinkle with parmesan and place in a square baking dish. Bake at 325 degrees for 45 minutes or until tender.

My notes: did not have parsley, substituted dried oregano. Really, any seasoning would probably work. Since the filling is already cooked, taste and adjust, e.g. with Mrs Dash. Did not use parmesan cheese. Instead, pulled them out after 30 minutes and topped with shredded cheddar and a bit of panko. Broil for a few minutes at the end to brown the panko and cheese topping (watch carefully).

Amateur attempt at nutrition facts:

• 2 cups cooked extra lean ground beef weighs about 8 ounces or 246g
• 23g protein
• 157mg purines
• 1 cup cooked white rice: 4-5g protein

If the above makes 4 servings, each serving:

• 7g protein
• 39mg purines

Source: https://www.kidneycommunitykitchen.ca/dietitians-blog/portions-matter/