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Eat well

Easy egg-fried rice

The take-away favourite. For a non-vegetarian version, add a little cooked diced chicken breast with the rice and stir-fry until piping hot throughout.

Easy egg-fried rice

Meal type: Side dish, Starter

Serves: 2

Preparation time: 15 minutes

Cooking time: 10 minutes

  1. Heat rapeseed oil in a non-stick wok or frying pan. Add chilli, green pepper and spring onions; stir-fry over a medium-high heat for 2–3 minutes.
  2. Add rice, peas and beansprouts; stir-fry for 3–4 minutes or until rice is piping hot. Add beaten eggs; stir-fry for 1–2 minutes or until egg is cooked. Stir in soy sauce and black pepper.
  3. Serve immediately on its own or with cooked vegetables or a mixed leaf salad.

Cook’s Tips

  • Around 70g (2½oz) raw weight of long grain brown rice produces about 175g (6oz) cooked weight of rice.
  • Swap sliced mangetout, sugar snap peas or chestnut mushrooms for the peas or beansprouts.
  • For a non-vegetarian version, add a little cooked diced chicken breast or a few cooked peeled prawns with the rice and stir-fry until piping hot throughout.
  • Try adding a sprinkling of Chinese five spice powder or a little chopped fresh chives or parsley just before serving.

According to advice given by the Food Standards Agency leftover rice can be re-heated as long as it is cooled down quickly, re-heated thoroughly and consumed within 24 hours.

Nutritional Information

Each Portion Contains:

Energy 1291kJ 308kcal 15%
Carbs 31.7g -
Fat 11.6g Medium 17%
Saturates 2.5g Low 13%
Sugar 5g Low 6%
Salt 0.75g Low 13%

% = an adult's reference intake

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Ingredients

2 tsp rapeseed oil

1 small fresh green or red chilli, deseeded and finely chopped

1 small green pepper, deseeded and diced

3 spring onions, chopped

175g (6oz) cooked long grain brown rice (cooked weight is given – see Cook’s Tips)

85g (3oz) frozen peas, defrosted

85g (3oz) beansprouts

2 eggs, beaten

2 tsp reduced-salt soy sauce

Freshly ground black pepper, to taste

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