healthy-fried-rice-egg-en

Healthy Fried Rice with Egg

Total time: 20 mins

Serves 4

7.4 grams of fibre per serving

This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.

INGREDIENTS

Sesame oil - 2 tsp

Eggs, lightly whisked - 2

Carrot, cut into matchsticks - 1 large

Green shallots, thinly sliced - 4

Broccoli, stalks thinly sliced, head cut into small florets - 1 head

Snow peas, cut into thirds - 150g

Gai lan (Chinese broccoli), cut into 3cm pieces - 1 bunch

Red capsicum, deseeded, finely chopped - 1 large

Brown rice, cooked - 3 cups

Soy sauce, salt-reduced - 2 tb

Mirin - 1 tb

UTENSILS

Frying pan, Bowl, Grater, Chopping Board, Knife

INSTRUCTIONS

1. Lightly spray a large wok with oil . Heat over medium heat. Add half the egg and cook for 30 seconds then swirl to coat the base. Cook for a further 30 seconds. Gently loosen the edge of the omelette and transfer to a chopping board. Repeat with remaining egg. Roll up omelette and thinly slice.

2. Increase heat to high. Add the sesame oil, carrot and shallot to the wok. Stir-fry for 1 minute. Add the broccoli , snow peas , gai lan and capsicum . Stir-fry for 2 minutes or until tender crisp. Add the rice , soy sauce and mirin . Stir-fry until well combined and heated through. Add half the omelette and stir until combined.

3. Divide the fried rice among serving bowls. Top with the remaining omelette and extra shallot to serve.

NUTRITION INFORMATION

(PER SERVING)