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Fried rice

2 serves of vegetables in each serve

Preparation time: 10 minutes

Cooking time: 15 minutes

Serves: 6

2 serves of vegetables per serve

Diet and Allergies:

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1 cup rice, long grain if you have it
Olive or canola oil spray
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, cooked
1 cup sweet corn kernels, cooked
1 cup bean shoots
2 spring onions, chopped
3 tbsp reduced-salt soy sauce*
1 tbsp oyster sauce*


Cook rice following packet directions, drain and cool completely.

Lightly spray 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.

Lightly spray the same pan with oil and cook onion until golden. Add capsicum, carrot, cabbage, peas, corn, bean shoots and spring onions. Cover and toss well for several minutes. Add rice, extra teaspoon of oil and sauces. Stir until sauces have mixed through. Fold in sliced omelette. Serve hot.

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


  • Try microwave rice for a quicker alternative.
  • Add 400g cooked chicken when you add the omelette.
  • To make this recipe easier, simply use 3 cups of frozen peas, corns and carrots instead of the fresh veg


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