Healthier egg fried rice

This healthy twist on a Chinese takeaway classic is simple and delicious.

Preparation and cooking time: 30 minutes

Ingredients (serves 4)

  • 160g brown basmati rice
  • 320ml cold water
  • 160g frozen peas
  • Spray oil
  • 1 large egg


  1. Pour the rice into a sieve and rinse under cold running water. Then transfer the drained rice to a saucepan and add the water – use slightly less if you like your rice to have a bit of bite. Place the pan over a low heat and allow to simmer gently. When the water starts to bubble, cover the pan and leave for about 10 minutes.
  2. Two minutes before the end of cook, pour the peas on top of the rice to steam.
  3. After 10 minutes, remove the lid and stir the rice and peas. If any water remains, replace the lid and allow to cook for 1-2 minutes longer, or if the rice is cooked to your taste, drain off any excess water.
  4. Place a heavy-based non-stick frying pan over a high heat. Once warm, coat with spray oil. Spoon about a quarter of the rice and peas into the pan and spread to form a thin layer. Then crack the egg over the rice and quickly start to stir with a spatula, mixing the egg with the rice. Add the rest of the rice and peas and stir continuously for 1–2 minutes.

Serving suggestion

Serve with chicken or white fish, seasoned with five spice or fresh coriander, and a side of steamed green veg.

Top tip

Add an extra egg and some more cooked vegetables to make this side dish into a complete meal.