• 5 Large Garlic Cloves, finely chopped
  • 30g root Ginger, peeled and finely chopped
  • 1/2 heaped tsp Chinese five-spice powder
  • 4 tbsp Light Soy Sauce
  • 400g lean Pork loin, visible fat removed, diced or
    400g skinless and boneless Chicken breast, diced or
    200g of either meat, mixed together
  • 300g dried long-grain Rice
  • Low calorie cooking spray
  • 3 large Eggs, beaten
  • 1 Vegetable Stock cube
  • 200g Broccoli, cut into small florets
  • 1 large Carrot, peeled and cut into batons
  • 100g green Cabbage, shredded
  • 225g can sliced Bamboo shoots, drained
  • 225g can Water Chestnuts, drained


  • Mix one-third of the Garlic and Ginger with the five-spice powder and 2tbsp Soy Sauce in a shallow dish.
  • Add the Pork / Chicken, toss well and marinate for 10 minutes.
  • Cook the Rice according to the pack instructions and drain.
  • While the rice is cooking, spray a non-stick frying pan with low calorie cooking spray and place over a medium heat.
  • Add the Eggs and cook until just set, then turn on to a board and roughly chop.
  • Spray a large non-stick wok with low calorie cooking spray and place over a high heat.
  • Fry the Pork / Chicken for 5 minutes then transfer to a plate a keep warm.
  • Add the remaining Garlic and Ginger to the wok along with the crumbled stock cube, Broccoli, Carrot and a good splash of Water.
  • Stir-fry for 3 minutes.
  • Add the Cabbage, Bamboo Shoots, Water Chestnuts, Rice, Pork / Chicken and stir-fry for 2 minutes, adding water if needed.
  • Mix the omelette and remaining soy sauce and serve hot.