Expert advice & dietitian-approved recipes

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Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Combination stir-fried rice

Time to make: 20 mins
Serving: 4 people

Ratings: 5.0

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Ingredients

Measurements explained

500g instant whole grain rice OR

3 cups boiled brown rice

1 tablespoon olive oil

1 red capsicum, cut in strips

3 spring onions, chopped

1 small cucumber, diced

2 cups (about 300g) frozen prawns, thawed

1 skinless chicken breast, cooked, diced

3 eggs, lightly beaten

1 cup frozen peas

3-4 tablespoons salt-reduced soy sauce

2 tablespoons chopped fresh parsley or fresh coriandercilantroX

pepper, to season

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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1 Cook rice according to packet instructions.

2 Heat oil in a wok or large frying pan for a few minutes. Add capsicum, onion and cucumber to pan. Stir-fry for 3-4 minutes. Add prawns and chicken. Stir-fry for 3 more minutes.

3 Add eggs to pan and cook, stirring gently, until just scrambled. Add rice, peas and soy sauce. Stir until eggs are evenly distributed. Serve sprinkled with chopped herbs and seasoned to taste.

Nutrition info (per serve)

Calories 447 cal

Kilojoules 1870 kJ

Total fat 13 g

Saturated fat 3 g

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Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: Dec 2008

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Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.