Fried Rice
- Dairy free
- Nut free
- Vegetarian
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, (or tamari)
- 1 tbs oyster sauce
Variations
Try microwave rice for a quicker alterative.
Add 400g cooked chicken when you add the omelette to boost protein.
Choose gluten free oyster sauce, and tamari to make this dish gluten free.
Method
- Cook rice following packet directions drain and cool completely.
- Lightly spray a heated 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.
- 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.
Recipe and image supplied by Cancer Council NSW Healthy Lunch Box website.
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 |
| Sodium | 578.6 mg | 188.4 mg |
| Fibre | 7.1 g | 2.3 g |