AIS Sports Nutrition

Fried rice

HINT: This recipe makes a great lunch idea. Reheat in a microwave-safe container

Olive or canola oil spray
2 eggs, lightly beaten
3 spring onions, sliced
1 carrot, thinly sliced
1 red capsicum, sliced
150 g fresh baby corn
1 cup button mushrooms, halved
150 g shaved reduced-fat ham, chopped
6 cups cold cooked rice
1 cup frozen peas
3 tablespoons soy sauce
2 tablespoons MAGGI Authentic Thai Sweet Chilli Sauce

Spray a nonstick wok with oil and heat. Pour in the egg and swirl the pan so that the egg evenly covers the base and side. Cook over medium heat until set. Roll up in the wok, remove, thinly slice and set aside. Lightly spray the wok again with oil and add the spring onion. Stirfry over medium heat for 1 minute or until soft and golden. Add the vegetables and stirfry for 3 minutes until tender. Stir in ham, rice and peas, and cook for 3-4 minutes until the rice is heated through. Stir in shredded egg and soy and sweet chilli sauce until well combined. Garnish with sliced spring onion, if desired. Note: you need 2 1/4 cups cooked rice to yield 6 cups cooked rice.

 

ANALYSIS per serve 
4
6
Energy kJ (Cal)
2102 (502)
1402 (335)
Carbohydrate (g)
87
58
Protein (g)
22
15
Fat (g)
7
5
Iron, Vitamin C, Zinc

Preparation time: 10 minutes
Cooking time: 10 minutes
Serves: 4-6
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