Special Vegetable Fried Rice

Special Vegetable Fried Rice

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Servings: 4
Calories: 326

Ingredients
 

  • 9 oz long-grain rice
  • Fry Light for spraying
  • 2 eggs beaten
  • 1 red pepper cored, deseeded and finely chopped
  • 6 spring onions trimmed and cut into diagonal slices
  • 1 carrot peeled and cut into matchsticks
  • 3 1/2 oz mangetout thinly sliced
  • 3 1/2 oz shelled peas
  • 7 oz can sliced water chestnuts drained
  • 10 button mushrooms sliced
  • 1 garlic clove peeled and crushed
  • 1 tsp finely grated fresh root ginger
  • 1 tsp mild chilli powder
  • 2 tbsp dark soya sauce
  • salt and freshly ground black pepper

Instructions

  • Cook the rice in boiling water according to the packet instructions. Drain, cool and set aside.
  • Meanwhile, spray a large, non-stick frying pan with Fry Light. When hot, pour in the beaten eggs. Lower the heat and cook gently for 8 - 10 minutes until the base is browned, flip over and cook for a further 3 - 4 minutes. Remove from the heat and set aside. When cool, cut into thin strips.
  • Put the red pepper, spring onions, carrot, mangetout, peas, water chestnuts and mushrooms in the frying pan. Add the garlic and ginger and stir-fry for 4 - 5 minutes over a medium-high heat.
  • Add the cooked rice and chilli powder, and stir-fry for 1 - 2 minutes. Add the egg strips and heat through. Stir in the soya sauce and mix thoroughly. Season with salt and pepper to taste and serve immediately.

Cook's note

  • This tasty dish is an ideal way to use up leftover cold cooked rice.
Calories: 326 kcal
Carbohydrates: 62 g
Protein: 12 g
Fat: 3g
Saturated Fat: 1 g
Trans Fat: 1 g
Cholesterol: 82 mg
Sodium: 565 mg
Potassium: 557 mg
Fiber: 4 g
Sugar: 6 g
Vitamin A: 4465 IU
Vitamin C: 73 mg
Calcium: 78 mg
Iron: 3 mg
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