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Special fried rice
Serve with Chinese food.
What you need
- 1 egg, beaten
- 5 tsp oil
- 225 g rice, cooked and chilled overnight in the fridge
- 75 g frozen petits pois
- 1 slice lean ham, cut into strips
- 3 salad onions (green part only), chopped
- 75 g cooked, peeled prawns
- 1 small red pepper, cored, de-seeded and chopped
- 2 tsp light soy sauce, to taste
Method
Pour the egg into a heated frying pan or wok and, once cooked, break into pieces with a wooden spatula or spoon. Remove from pan. Set aside.
Add the oil to the pan or work. Stir fry the rice. Once the rice is hot, add the peas, ham, salad onion, prawns, pepper and fried egg.
Stir fry the rice mixture until heated through. Sprinkle with soy sauce to taste. Serve immediately.
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Preparation 10 minutes Cook 15 minutes Total 25 minutes -
Energy 351 kcal/serving Fat 5.53 g/serving Carbohydrates 197.39 g/serving Glycaemic Index 43 Glycaemic Load 21.42 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1469 | 881 | 10475 | 8350 |
| Energy (kcal) | 351 | 210 | 2500 | 2000 |
| Protein (g) | 15.6 | 9.38 | ||
| Carbohydrate (g) | 49.9 | 29.9 | 345 | 275 |
| Fat (g) | 9.22 | 5.53 | 95 | 70 |
| Fat (saturated) (g) | 1.43 | 0.86 | ||
| Fibre (g) | 2.35 | 1.41 | ||
| Sodium (mg) | 508 | 305 | ||
| Salt (equivalent) (g) | 1.27 | 0.76 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 156 | 93.7 | 800 |
| Vitamin B-12 (µg) | 0.50 | 0.30 | 1 |
| Vitamin B-6 (mg) | 0.27 | 0.16 | 2 |
| Vitamin C (mg) | 41.1 | 24.7 | 60 |
| Vitamin D (µg) | 50.7 | 30.4 | 266 |
| Vitamin E (mg) | 3.03 | 1.82 | 10 |
| Zinc (mg) | 1.80 | 1.08 | 15 |
| Calcium (mg) | 37.6 | 22.6 | 800 |
| Folate (mcg) | 158 | 94.9 | 200 |
| Iron (mg) | 4.01 | 2.41 | 14 |
| Magnesium (mg) | 42.6 | 25.6 | 300 |
| Niacin (mg) | 5.08 | 3.05 | 18 |
| Pantothenic acid (mg) | 1.14 | 0.68 | 6 |
| Riboflavin (mg) | 0.19 | 0.11 | 1.6 |
| Phosphorous (mg) | 202 | 121 | 800 |
| Thiamin (mg) | 0.56 | 0.34 | 1.4 |
This recipe is:
Citrus free
Corn-free
Cow-dairy free
Dairy free
Peanut free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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