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Microwave ‘fried rice’

Author: Kerrie Ray - Food Writer, Home Economist

Photographer: Mark O'Meara

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The ultimate convenience food but still healthy, this fried rice recipe is actually made in the microwave and couldn't be easier.

Serves: 1

Time to make: 5 mins

Ingredients

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120g cup microwave basmati rice
1 cup frozen mixed peas, corn sweetcornXand carrots
1 egg
1 spring onion (green part only), chopped
1 teaspoon reduced-salt soy sauce

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Instructions

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1 Microwave rice cup for 1 minute. Place in a large bowl with vegetables, cover and microwave on high for 3 minutes.

2 Spray a small saucer with olive oil. Crack egg onto saucer, cover and microwave on high for 1 minute, or until cooked to your liking.

3 Toss chopped spring onion with rice and veges, top with cooked egg and drizzle with soy sauce.

Variations

Make it gluten free: Use gluten-free soy sauce.

Nutrition Info (per serve)

Calories 419 cal

Kilojoules 1760 kJ

Protein 17 g

Total fat 14 g

Saturated fat 3 g

Carbohydrates 50 g

Sugar 11 g

Dietary fibre 9 g

Sodium 720 mg

Calcium 90 mg

Iron 2.5 mg

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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