Chinese fried rice

Lactose free
Low fat
Low kilojoule

Ingredients (serves 6)

2 cups (380g) brown rice
olive oil cooking spray
4 eggs, lightly beaten
125g packet 97% fat-free bacon, chopped
1/2 teaspoon sesame oil
4 green onions, sliced
500g cooked prawns, peeled, halved
1 cup frozen peas
1 cup beansprouts, trimmed
2 tablespoons light reduced-salt soy sauce

Method

Cook rice in a saucepan of boiling salted water for 30 to 35 minutes or until tender. Drain. Rinse under cold water. Set aside.
Heat a wok over medium-high heat. Spray with oil. Pour in half the egg. Swirl to coat. Cook for 1 minute or until just set. Remove to a board. Roll up. Stand for 1 minute. Repeat with remaining egg. Thinly slice.
Increase stovetop heat to high. Spray wok with oil. Add bacon. Stir-fry for 3 to 4 minutes or until golden. Add oil, onions, prawns and peas. Stir-fry for 1 minute. Add rice. Stir-fry for 3 minutes or until heated through. Add egg, sprouts and soy sauce. Stir-fry until combined. Serve.

Nutrition information (per serve)

Energy (kJ) 1477
Protein (g) 22.6
Total Fat (g) 6.80
Saturated Fat (g) 1.80
Carbohydrate (g) 48.40
Dietry Fibre (g) 4.10
Sodium (mg) 937.00
Cholestrol (mg) 210.00

Article provided by The Retiree Magazine

Chinese fried rice

Ingredients (serves 6)

Method

Nutrition information (per serve)

Recent Articles

Popular Articles