Brown rice fried with three eggs, peas, carrot and onion in soy and sesame oil. Twelve minutes, and better with rice cooked earlier.
Cook eggs until both the white and the yolk are firm; the USDA safe temperature for egg dishes is 71 C (160 F). Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in12 minutes
- Prep4 min
- Cook8 min
- Serves1
Ingredients
- 3 eggs
- 200 g brown rice (cooked weight)
- 80 g peas (frozen)
- 60 g carrots
- 40 g onions
- 12 g soy sauce (tamari if gluten-free)
- 1 tsp sesame oil
Method
- Dice the carrot and onion. Beat the eggs.
- Heat the sesame oil in a wok over high heat and cook the onion and carrot for three minutes, then the peas for one.
- Push the vegetables aside, pour in the eggs and scramble until just set.
- Add the rice and soy sauce and toss for three to four minutes until hot and a little crisp.
What this plate gives you
Three eggs give about 19 g of the 30 g of protein and the brown rice and peas the rest, with 9 g of fibre from the rice and vegetables. At 614 calories it is 30 percent of a 2,000-calorie day, with 22 g of fat from the eggs and the oils. Fried rice needs cold cooked rice, 200 g being about 65 g dry; scramble the eggs first, take them out, and fold them back in at the end.
Swaps
- Two eggs: 70 calories and 6 g of protein fewer.
- Cooked chicken or prawns added: about 25 g more protein.
- Frozen mixed vegetables: the same numbers.
Keeping it
Cool the rice within an hour, refrigerate, and eat it within a day; the NHS advice is to reheat rice once only, until it steams through.
