Healthy fried rice

Healthy fried rice

* NUT FREE   * VEGETARIAN   * DAIRY FREE

Ingredients 10 serves 15 serves 25 serves
Rice, long grain (raw) 5 cups 7 cups 12 cups
Sesame oil 1 tablespoon 1 ½ tablespoons 2 tablespoons
Eggs, beaten 6 medium 10 medium 16 medium
Carrots, finely diced 3 medium 5 medium 8 medium (approx 500g)
Peas, frozen 1 ½ cups 2 ½ cups 4 cups
Red capsicum, finely diced 1 ½ 2 ½ 4
Soy sauce (salt reduced) 5 tablespoons (100mL)  7 tablespoons (140mL) 12 tablespoons (240mL)
Spring onions, chopped 5 7 12

 

Method

  1. Cook rice according to packet instructions.
  2. Heat half the oil in a large wok over high heat. Add the eggs and swirl to make an omelette. Cook for 1 to 2 minutes until cooked through, then slide onto a chopping board to cool.
  3. Heat the remaining oil. Add the carrot, peas and capsicum and stir-fry for 2 to 3 minutes.
  4. Slice the omelette into thin strips and return to the wok.
  5. Add the rice and cook for a further 2 minutes.
  6. Add the soy sauce and half the spring onions. Stir to combine. Remove from heat.
  7. Serve the fried rice garnished with the remaining spring onions.

 

Tips

  • For a non-vegetarian variation, add lean bacon (fat removed) or cooked chicken breast at Step 3.
  • Any frozen or seasonal vegetables can be used for this recipe. Zucchini and corn kernels are a good combination.

 

Healthy Choices category: GREEN (Best choice)

 

The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.

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