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Last-Minute 5-Minute Fried Rice
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Fried Rice is an economical, quick, nutritious and delicious meal that will please the whole family, plus it’s a good way to use up bits and pieces you may have in the cupboard or fridge. By using the 90 second microwave rice it means you don’t even have to wait for the rice to cook!
4
Serves
0
Serves of Fruit
(Per Serve)
2.5
Serves of Vegetables
(Per Serve)
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INGREDIENTS:
- 1 x 250g packet 90 second microwave brown rice
- 4 eggs
- 2 cups (250g) mixed frozen vegetables (carrots, peas and corn)
- 1 x 200g tin baby prawns, drained
- 1 x 180g tin champignons (baby mushrooms), sliced
- 150g ham, diced
- 2 tbs pure vegetable oil (go for canola or sunflower)
- 30ml light soy sauce
METHOD:
- Tear the corner off the packet of rice and microwave for 90 seconds on high.
- Break the eggs into a bowl and whisk lightly with 1 tablespoon of cold water using a fork.
- Heat a large frying pan or wok over a medium heat and add half tablespoon of oil, swirling it around to completely coat it. (Tip: use a piece of paper towel to rub it around and get an even coating).
- Pour in half the egg mixture and swirl it around to completely coat the wok or pan. Keep swirling over the heat until the egg sets (it should take 1 – 2 minutes), then fold the omelette in half and in half again to make a quarter circle. Flip out onto a chopping board to cool and repeat with the other half of the egg mixture. Once both omelettes have cooled, slice into 5mm strips.
- Return the wok to the heat and add the remaining tablespoon of oil.
- Once hot, add the frozen vegetables and stir for 2 – 3 minutes.
- Add the rice and mix through the vegetables.
- Add the prawns, mushrooms, ham and omelette strips (or protein of your choice) and cook for another couple of minutes to heat through.
- Add the soy sauce, mix well, eat and enjoy!
RECIPE NOTES:
NUTRITION: Per Serving
1764
kJ
16g
Fat
3g
Sat. Fat
34g
Carbs
5g
Sugars
7g
Fibre
32g
Protein
1557mg
Sodium
NUTRITION: Per 100 grams
517
kJ
7g
Fat
1g
Sat. Fat
10g
Carbs
1g
Sugars
2g
Fibre
9g
Protein
457mg
Sodium
