Fried Rice

Schools OSHC

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g Best choice DF Dairy free Main meal

Ingredients

Rice, long grain (uncooked) - 5 cups (1kg)

Sesame oil - 1 tablespoon

Eggs, beaten - 6 medium

Carrots, finely diced - 3 medium

Peas, frozen - 1½ cups

Red capsicum, finely diced - 1½

Soy sauce (salt reduced) - 5 tablespoons (100mL)

Spring onions, chopped - 4

Rice, long grain (uncooked) - 7 cups (1.4kg)

Sesame oil - 1½ tablespoons

Eggs, beaten - 10 medium

Carrots, finely diced - 5 medium

Peas, frozen - 2½ cups

Red capsicum, finely diced - 2½

Soy sauce (salt reduced) - 7 tablespoons (140mL)

Spring onions, chopped - 7

Rice, long grain (uncooked) - 12 cups (2.4kg)

Sesame oil - 2 tablespoons

Eggs, beaten - 16 medium

Carrots, finely diced - 8 medium (approx 500g)

Peas, frozen - 4 cups

Red capsicum, finely diced - 4

Soy sauce (salt reduced) - 12 tablespoons (240mL)

Spring onions, chopped - 12

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

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.

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.

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

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