HFG fried rice

HFG fried rice

Fried rice is a quick and easy way to make a healthy dinner and use up leftover ingredients and unused vegetables. This fried rice recipe is a healthier makeover of original fried rice, with more vegetables and fibre and less salt.
Reviewed by our expert panel
Serves: 4
Time to make: 20 mins
Total cost: $8.44 / $2.11 per serve

(at time of publication)

HFG tip

Original ingredients

2 tablespoons each: oyster, soy and sweet chilli sauce1/4 cup fried shallots2 tablespoons peanut oil3 cups cooked white rice250g bacon1 carrot2 stalks celery

What we did

  • Swapped white rice for brown rice
  • Eliminated oil
  • Increased vegetables
  • Reduced amount of salty sauces and bacon

Traditional fried rice (per serve)

Total energy 2020kJ Total fat 19g (7g saturated fat) Total sodium 2560mg

HFG fried rice (per serve)

Total energy 1750kJ Total fat 12g (3g saturated fat) Total sodium 500mg

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Photographer: Ian Wallace

2 comments on HFG fried rice

  1. Margaret Duggan September 7, 2021 at 9:27 am #

    what is kecap manis please

    • Jen deMontalk September 7, 2021 at 10:54 am #

      Hi Margaret

      Kecap manis is a sort of sweet, thick Indonesian soy sauce. You can usually find it in the same place you find other soy sauce, or in Asian supermarkets.

      Warm regards
      Jenny de Montalk, editor

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