Day-old brown rice fried with scrambled egg, peas and carrot, seasoned with soy and sesame oil. Twelve minutes.
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. Cold cooked rice fries better than fresh.
- Ready in12 minutes
- Prep4 min
- Cook8 min
- Serves1
Ingredients
- 2 eggs
- 200 g brown rice (cooked weight)
- 80 g peas (frozen)
- 60 g carrots
- 10 g soy sauce (tamari if gluten-free)
- 1 tsp sesame oil
Method
- Dice the carrot small. Beat the eggs.
- Heat the sesame oil in a wok or large pan over high heat. Cook the carrot for two minutes, add the peas for one more.
- Push the vegetables to one side, pour in the eggs and scramble them until just set.
- Add the rice and the soy sauce and toss over high heat for three to four minutes until everything is hot and the rice is a little crisp.
What this plate gives you
The two eggs give about 13 g of the 24 g of protein and the rice and peas the rest; the brown rice and the vegetables give 9 g of fibre, a third of a 2,000-calorie day’s 28 g. At 526 calories it is a quarter of that day. Fried rice is made from cold cooked rice: 200 g cooked is about 65 g dry, and rice straight from the pot turns to paste in the pan.
Swaps
- A third egg: about 6 g more protein and 70 more calories.
- Cooked chicken or prawns folded in: about 25 g more protein.
- Frozen mixed vegetables for the peas and carrots: the same numbers.
Keeping it
Cool the fried rice within an hour, refrigerate, and eat it within a day; the NHS advice is to reheat rice once only, until it steams all the way through.
