Egg fried rice

This healthy twist on a Chinese takeaway classic is simple and delicious
A healthier egg fried rice recipe
0 ratings
Recipe by: Sarah James | Health Information Publications Manager

I was shocked by the amount of calories in a portion of egg fried rice – especially when it is only a side dish! As it is so popular, I decided to create a version that is not only lower in calories, but contains a portion of healthy wholegrains and contributes to one of your 5 A DAY.

Share

Rate

Ingredients
  • 160g brown basmati rice
  • 320ml cold water
  • 160g frozen peas
  • Spray oil
  • 1 large egg
Time
30 minutes
SERVES:
4
CALORIES:
200
FAT:
4.1g
SALT:
0.1g
SUGAR:
1.5g
5 A DAY:
0.5
Method
  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 cooking time, 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.
Serve as a side with chicken or fish, seasoned with five spice or fresh coriander. Or, add an extra egg and more cooked vegetables to make this dish into a complete meal.