@lechatnoir the chicken is a nice easy one - all i do is cut the chicken into reasonably thin strips and dip the strips in egg, then get a tupperware or any box with a tight lid and put the chicken in it with cornflour (a teaspoon per chicken breast's worth), sprinkle of 5 spice, chilli powder, salt and pepper all to taste, put the lid on and shake it until all the chicken is coated. then i put mine in the airfryer with heaps of frylight, but it would work just as well in a pan with or even in the oven i would think! the shaking in a tupperware works so well at not having any wasteage and it keeps the syns really low on the flour.
then for the rice i usually use leftover white rice, put it into a pan with whisked egg (one egg per person) which has soy sauce and a tiny dash of sesame oil in it, mix it together with the rice, heat on, and pop on the lid to make sure the egg is cooked through. served it to BF who couldn't wrap his head around the fact it was "hoose rice" and it hadn't come from the chinese! 
most of my cooking is a 'bung it all together' style can you tell lol
yesterday:
L - indian tattie soup with crackers (4)
T - ww wrap pizza (HEA and HEB) with ham and pineapple, SW chips and homemade coleslaw (1 syn for 2tbsp lighter than light mayo)
S - eh two shortbread biscuits, an apple, a skinny whip bar, a few chocs from the last quality street tin and packet of quavers 
today is a bit questionable, going to have the same lunch as yesterday but tea unknown as tomorrow is food shop day! god knows what i'll have but needs to be not naughty as weigh day tomorrow