Contact Us Sign Up

Fried Rice

Ingredients

  • 2 1/4 cups (450g) long grain white rice
  • Spray oil for cooking
  • 2 eggs, lightly beaten
  • 1 medium (120g) carrot,, thinly sliced
  • 1 medium (200g) red capsicum, sliced
  • 150g baby corn
  • 1 cup (70g) sliced button mushrooms
  • 3 green onions (shallots), sliced
  • 150g reduced fat ham, chopped
  • 1 cup (120g) frozen peas
  • 1/4 cup (60mL) soy sauce
  • 2 tbsp sweet chilli sauce
ricefried

How To Make

  1. Cook rice according to packet directions; drain; run under cold water to cool down; spread onto a baking tray and place in the freezer while preparing remaining ingredients.
  2. Heat a non stick frying pan or wok over medium heat. Spray with oil; pour in eggs, swirl so the egg evenly covers the base; cook until just set, roll up and slice thinly; set aside.
  3. Reheat frying pan or wok over high heat; spray with oil; cook carrot, capsicum, corn and mushrooms for 3 minutes. Add green onions, ham, rice and peas; cook 4 minutes or until rice heats through.
  4. Add egg, soy sauce and sweet chilli sauce; toss until well combined.

Makes: 6
Prep time: 15 minutes
Cooking time: 12 minutes

Analysis

Per serve
Energy 1639kJ
Protein 15.4g
Fat, Total –  4.1g, Saturated 1.2g
Carbohydrate 70.2g, Sugars  5.5g
Dietary Fibre 4.3g