Special egg fried rice recipe
information
This simple version is much lower in Points than a portion from a Chinese takeaway, but just as delicious.
Calories per serving 365.
ingredients
low fat cooking spray
1 onion, chopped
150 g (5 1/2 oz) carrots, chopped finely
1 red pepper, de-seeded and chopped finely
225 g (8 oz) long grain white rice
2 tablespoons soy sauce
1/2 teaspoon Chinese five spice powder
600 ml (20 fl oz) vegetable or chicken stock
100 g (3 1/2 oz) lean ham, diced
100 g (3 1/2 oz) cooked prawns, peeled
150 g (5 1/2 oz) fresh beansprouts
2 eggs
1 onion, chopped
150 g (5 1/2 oz) carrots, chopped finely
1 red pepper, de-seeded and chopped finely
225 g (8 oz) long grain white rice
2 tablespoons soy sauce
1/2 teaspoon Chinese five spice powder
600 ml (20 fl oz) vegetable or chicken stock
100 g (3 1/2 oz) lean ham, diced
100 g (3 1/2 oz) cooked prawns, peeled
150 g (5 1/2 oz) fresh beansprouts
2 eggs
method
1. Heat a large saucepan and spray it with low fat cooking spray. Add the onion, carrots and pepper and stir fry for 2 minutes. Stir in the rice, soy sauce, five spice powder and stock, and bring to the boil. Reduce the heat, cover and simmer for 10 minutes.
2. Remove the cover turn up the heat and add the ham, prawns and beansprouts.
3. Beat the eggs with 3 tablespoons of water Push the rice to one side of the pan and spray some more low fat cooking spray in the cleared space. Pour the eggs into the cleared space and cook until they set.
4. Break up the cooked egg with a spatula and incorporate it into the rice mixture. Spoon into four serving bowls and serve with extra soy sauce, if you like.
2. Remove the cover turn up the heat and add the ham, prawns and beansprouts.
3. Beat the eggs with 3 tablespoons of water Push the rice to one side of the pan and spray some more low fat cooking spray in the cleared space. Pour the eggs into the cleared space and cook until they set.
4. Break up the cooked egg with a spatula and incorporate it into the rice mixture. Spoon into four serving bowls and serve with extra soy sauce, if you like.
serving amount
serves 4
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more information
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