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Fried rice

2 serves of vegetables in each serve

Preparation time: 30 minutes

Cooking time: 15 minutes

Serves: 6

2 serves of vegetables per serve

Diet and Allergies:

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Preparation time: 30 minutes

Cooking time: 15 minutes

Serves: 6

2 serves of vegetables per serve

Diet and Allergies:

, ,

Ingredients

1 cup long grain rice
Olive or canola oil
2 eggs, beaten
1 tsp olive or sesame oil
1 onion, diced
1 red or green capsicum, seeded and diced
1 large carrot, peeled and diced
2 cups cabbage, shredded
1 cup green peas, fresh, canned or frozen
1 cup sweet corn kernels, fresh, canned or frozen
1 cup bean shoots (optional)
2 spring onions, chopped
1 tsp sesame oil
3 tbsp reduced-salt soy sauce*
1 tbsp oyster sauce*

 

Method

Step 1

Cook rice following packet directions, drain and cool completely.  Tip: you can cool the rice faster by spreading rice on a baking try and placing in the fridge.

Step 2

Lightly grease a heated non-stick pan with oil and pour in eggs to make a thin omelette.  Cook over gentle heat until set.  Transfer to a plate and slice thinly.  Set aside.

Step 3

Lightly grease the same pan with oil and cook onion until golden.  Add capsicum, carrot, cabbage, peas, corn, bean shoots (if using) and spring onions.  Toss well for several minutes.

Step 4

Add rice, 1 tsp sesame oil and sauces.  Stir until sauces have mixed through.

Step 5

Fold in sliced omelette.  Serve hot.

*Gluten free if using gluten free soy sauce and oyster sauce


Ingredient swaps:

  • To make this recipe easier, you could use 3 cups of a frozen mix of peas carrots and corn.
  • Add 400g cooked chicken when you add the omelette. 

Budget tips:

  • A frozen veg mix can sometimes be cheaper than fresh veg. 

Reduce waste:

  • This is a great recipe for using leftover cooked rice.
  • Buy ‘Odd Bunch’, ‘I’m Perfect’ or ‘Imperfect Picks’ vegetables to help reduce food waste. 

Nutrition tips:

  • Using reduced-salt soy sauce can help lower your sodium intake. 
  • Eat different coloured vegetables every day to get a variety of nutrients. 

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