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Healthy Egg Fried Rice
We have given a classic Chinese side dish a healthier, and lower carb, twist with our Healthy Fried Rice.
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 4 servings
Calories: 283 kcal
Course:
Side Dish
Cuisine:
Chinese
Ingredients
- 1 tablespoon sesame oil
- 2 garlic clove
- 400 g cooked rice
- 4 shallots diced
- 60 g baby corn
- 30 g fresh ginger grated
- 1 tablespoon Chinese five spice
- 1 red bell pepper diced
- 1 Courgette (zucchini) diced
- 100 g beansprouts
- 100 g cabbage shredded
- 1 carrot diced
- 4 eggs
- 3 tablespoon soy sauce
Instructions
- Heat 1 tablespoon Sesame oil in a pan and add 4 Shallots, 2 Garlic clove, 30 g Fresh ginger, 100 g Cabbage, 100 g Beansprouts, 60 g Baby corn, 1 Red bell pepper, 1 Carrot and 1 Courgette (zucchini). Stir fry for 5 minutes.
- Stir in 1 tablespoon Chinese five spice and cook for a further minute.
- Add 400 g Cooked rice and 3 tablespoon Soy sauce and cook for a further 2 minutes.
- Move the rice to one side of the pan and add 4 Eggs to the empty side. Scramble the eggs and then mix into the rice and serve.
Cup of Yum
Notes
- You can use frozen vegetables in this dish to make it even easier.
- You can also use frozen garlic and ginger.
- Want to make it gluten free? Just use tamari, which is a gluten free soy sauce alternative.
- You can make this with white or brown rice, or use other grains like quinoa, barley or farro.
- If you don't have time to cook rice, us a packed of microwavable rice.
- Give this dish a fresh twist by stirring in some fresh pineapple just before serving.
- Add some spice to this dish with a sprinkle of chilli flakes, or a drizzle or hot sauce.
Nutrition Information
Serving
1g
Calories
283kcal
(14%)
Carbohydrates
43g
(14%)
Protein
13g
(26%)
Fat
9g
(14%)
Saturated Fat
2g
(10%)
Cholesterol
164mg
(55%)
Sodium
490mg
(20%)
Potassium
609mg
(17%)
Fiber
5g
(20%)
Sugar
8g
(16%)
Vitamin A
3879IU
(78%)
Vitamin C
64mg
(71%)
Calcium
84mg
(8%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 283
% Daily Value*
| Serving | 1g | |
| Calories | 283kcal | 14% |
| Carbohydrates | 43g | 14% |
| Protein | 13g | 26% |
| Fat | 9g | 14% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 164mg | 55% |
| Sodium | 490mg | 20% |
| Potassium | 609mg | 13% |
| Fiber | 5g | 20% |
| Sugar | 8g | 16% |
| Vitamin A | 3879IU | 78% |
| Vitamin C | 64mg | 71% |
| Calcium | 84mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.