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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Bowl of fried rice with assorted vegetables in the background

g Best choice V Vegetarian NF Nut free DF Dairy free Main meal

Ingredients

Rice - 5 cups (long grain (raw))

Sesame oil - 1 tablespoon

Eggs - 6 medium (beaten)

Carrots - 3 medium (finely diced)

Peas - 1 ½ cups (frozen)

Red capsicum - 1 ½ (finely diced)

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

Spring onions - 5 (chopped)

Rice - 7 cups (long grain (raw))

Sesame oil - 1 ½ tablespoons

Eggs - 10 medium (beaten)

Carrots - 5 medium (finely diced)

Peas - 2 ½ cups (frozen)

Red capsicum - 2 ½ (finely diced)

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

Spring onions - 7 (chopped)

Rice - 12 cups (long grain (raw))

Sesame oil - 2 tablespoons

Eggs - 16 medium (beaten)

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

Peas - 4 cups (frozen)

Red capsicum - 4 (finely diced)

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

Spring onions - 12 (chopped)

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.

Tips

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

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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