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Fried rice

Fried rice


10 regular serves
or 20 small serves

15 regular serves
or 30 small serves

25 regular serves
or 50 small serves

Rice, long grain (uncooked)

5 cups (1kg)

7 cups (1.4kg)

12 cups (2.4kg)

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


Soy sauce (salt reduced)

5 tablespoons (100mL)

7 tablespoons (140mL)

12 tablespoons (240mL)

Spring onions, chopped






  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 or until cooked through, then slide onto a chopping board to cool.
  3. Heat the remaining oil. Add the vegetables 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.



  • The smaller sized serve is ideal for primary schools.
  • For a non-vegetarian version, add some lean ham, cooked skinless chicken breast or tuna canned in spring water at Step 3.
  • Any frozen or seasonal vegetables can be used for this recipe. Zucchini and corn kernels are a good combination.


Category: Everyday (green)


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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