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.
- 160g brown basmati rice
- 320ml cold water
- 160g frozen peas
- Spray oil
- 1 large egg
- 30 minutes
- 5 A DAY:
Nutrition information (per serving)
- 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.
- Two minutes before the end of cooking time, pour the peas on top of the rice to steam.
- 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.
- 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.