Fried Rice

• Prep: 10
• Cook: 15 mins
• Serves: 6

Ingredients

• 1 cup brown or basmati rice (uncooked)
• 2 sprays olive or canola oil spray
• 2 large egg
• 1 tsp sesame oil
• 1 large onion, chopped
• 1 medium capsicum, chopped
• 1 large carrot, chopped
• 2 cups cabbage, chopped
• 1 cup frozen peas
• 1 cup frozen corn kernel
• 1 cup bean sprouts
• 2 spring onions (including green tops)
• 3 tbs salt-reduced soy sauce
• 1 tbs oyster sauce

Method

1. Cook rice following packet directions drain and cool completely.
2. Lightly spray a heated non-stick pan with oil and pour in eggs to make a thin omelette. Cook over gentle heat until set. Transfer to a plate and slice thinly. Set aside.
3. Lightly spray the same pan with oil and cook onion until golden. Add capsicum carrot cabbage peas corn bean shoots and spring onions. Cover and toss well for several minutes. Add rice extra teaspoon of oil and sauces. Stir until sauces have mixed through. Fold in sliced omelette. Serve hot.

 

2 serves of vegies in each serving of this recipe.

 

Nutrition information

	per serving	per 100g
Energy	1160.8 kJ	377.9 kJ
Protein	9.2 g	3 g
Fat, total	3.1 g	1 g
— saturated	0.5 g	0.2 g
Carbohydrate	48.8 g	15.9 g
— sugars	8.1 g	2.7 g
Fibre	7.1 g	2.3 g
Sodium	578.6 mg	188.4 mg