Fried Rice

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Serves: 6 (288g per serve)

Category: Savoury Meals


  • 3 cups basmati rice, cooked and cooled
  • 2 whole eggs, beaten
  • 1 teaspoon olive oil
  • 75g lean leg ham, diced (omit the ham for a Green menu option)
  • 1 onion, diced
  • 1 red capsicum, seeded and diced
  • 2 cups Chinese cabbage, shredded
  • 1 cup green peas, cooked
  • 1 cup corn kernels, cooked
  • 1 cup bean sprouts
  • 2 spring onions, diced
  • 3 tablespoons salt reduced soy sauce
  • 1 tablespoons oyster sauce


  1. Cook rice following packet directions, leave to one side to cool
  2. Lightly spray a heated non-stick fry pan with oil, pour in eggs to make a thin omelette
  3. Once the omelette is cooked, transfer to a plate and slice thinly, set aside
  4. Lightly spray the same pan with oil, cook ham and onion until golden
  5. Add capsicum, cabbage, peas and corn
  6. Cover and cook for one minute
  7. Add remaining ingredients except omelette. Stir until sauces have mixed through evenly
  8. Fold in sliced omelette.

Nutrition information panel

Nutrient Per Serve Per 100g
Energy 1080kJ 375kJ
Protein 11.22g 3.89g
Total fat 3.14g 1.09g
Saturated fat 0.66g 0.23g
Carbohydrate 42.74g 14.83g
Sugars 6.13g 2.13g
Dietary Fibre 5.28g 1.83g
Sodium 696mg 241mg

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