Healthy fried rice

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Try this recipe for a great healthy take away or catering option. Any frozen or seasonal vegetables can be used – corn kernels and zucchini are a good combination.

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g Best choice V Vegetarian DF Dairy free Main meal Allergy Friendly

Ingredients

Method

Cook rice according to packet instructions.
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.
Heat the remaining oil. Add the carrot, peas and capsicum and stir-fry for 2 to 3 minutes.
Slice the omelette into thin strips and return to the wok. Add the rice and cook for a further 2 minutes.
Add the soy sauce and half the spring onions. Stir to combine. Remove from heat.
Serve the fried rice garnished with the remaining spring onions.

Recipe tips

For a non-vegetarian variation, add lean bacon (fat removed) or cooked chicken breast at Step 3.

Written and reviewed by dietitians and nutritionists at Nutrition Australia, with support from the Victorian Government.

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