Fried Rice
Classification
NSW: EVERYDAY ACT: GREEN
Ingredients
Method
Heat pan or wok and add the canola oil.
Add lightly beaten eggs and cook until they form an omelette, then break it up into chunks.
Place cooked egg into a bowl and set aside.
Add the garlic, mushrooms and chicken and cook for 3 minutes.
Add the zucchini and carrot and cook for a further 5 minutes or until the vegetables are soft.
Add the peas and rice, continually stirring all ingredients from the bottom of the pan or wok until the peas are heated through.
Add the cooked egg and fold through.
Finish with sliced shallots and soy sauce.
Variations
- Replace the chicken with 800g of diced, salt reduced ham, or firm tofu chunks.
- Replace the zucchini, carrot and peas with 5 cups of frozen mixed vegetables.
Tips
- Make sure the soy sauce is added last minute, otherwise it will stick to the pan if cooked for too long.
Serving Size 220g
Servings 20
- Amount Per Serving
- Calories 306
- % Daily Value *
- Total Fat 7.7g12%
- Saturated Fat 1.9g10%
- Sodium 250mg11%
- Total Carbohydrate 34.4g12%
- Dietary Fiber 1.5g6%
- Protein 23.1g47%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Ingredients
Directions
Heat pan or wok and add the canola oil.
Add lightly beaten eggs and cook until they form an omelette, then break it up into chunks.
Place cooked egg into a bowl and set aside.
Add the garlic, mushrooms and chicken and cook for 3 minutes.
Add the zucchini and carrot and cook for a further 5 minutes or until the vegetables are soft.
Add the peas and rice, continually stirring all ingredients from the bottom of the pan or wok until the peas are heated through.
Add the cooked egg and fold through.
Finish with sliced shallots and soy sauce.
