A healthy take on vegetable stir fried rice

This is one of those meals that I made in 10 minutes flat after a long car journey. You know those moments when you have a hungry family who are tired and grumpy. It was one of those.

Fortunately I had cooked a pile of rice the night before and then not used it. Which meant my head had already gone to the “what on earth am I going to do with that rice” place. Having lived in Hong Kong as a child I have heady memories of egg fried rice cooked in the market place so this was a no-brainer. What I wasn’t sure about was whether my small boy would embrace the love. Turns out this was a great way to get him eating more veggies. Sorted.

This is one of those recipes that embraces leftovers, so rummage through your fridge and throw it all in.

No actual photo of the meal I’m afraid as I was too busy feeding the hungry hordes! So send me your photos please šŸ™‚ 

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Healthy Vegetable Fried Rice
Serves 4
Easy way to use up leftover vegetables and rice.
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Prep Time
20 min
Cook Time
30 min
Prep Time
20 min
Cook Time
30 min
238 calories
33 g
186 g
7 g
9 g
2 g
189 g
75 g
2 g
0 g
5 g
Nutrition Facts
Serving Size
189g
Servings
4
Amount Per Serving
Calories 238
Calories from Fat 65
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 186mg
62%
Sodium 75mg
3%
Total Carbohydrates 33g
11%
Dietary Fiber 1g
3%
Sugars 2g
Protein 9g
Vitamin A
13%
Vitamin C
12%
Calcium
4%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tbsp chilli infused or normal olive oil
  2. 400g cooked, cooled rice
  3. 1 onion thinly sliced
  4. 2 garlic cloves, crushed
  5. 500g mixed assortment of vegetables
  6. 1 tsp ginger
  7. 4 eggs, beaten
  8. 2 tsp sesame oil
  9. Large handful of fresh coriander
Instructions
  1. Cook the rice ahead of time as you want it to cool down before you use it. I cooked mine the day before.
  2. Heat the oil then add the rice, onion, garlic and vegetables. Stir to coat in the oil and cook for 5 minutes.
  3. Meanwhile crack and beat the eggs.
  4. Add the ginger and stir through.
  5. Now lower the heat to a medium setting. Add the egg and let it set for 1 minute. Then stir it through the rice.
  6. Lower the heat right down and continue to stir so the egg doesn't stick to the pan.
  7. After 3 minutes add the sesame oil and cook for another few minutes.
  8. Stir through the chopped coriander and serve.
Notes
  1. Make sure you fully re-heat the rice and get it nice and hot, using a hot wok for the first part of the recipe.
beta
calories
238
fat
7g
protein
9g
carbs
33g
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Dietitian UK http://www.dietitianuk.co.uk/

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