Microwave ‘fried rice’
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
Total cost: $2.90
(at time of publication)
Ingredients
- 120g cup microwave basmati rice
- 1 cup frozen mixed peas, corn and carrots
- 1 egg
- 1 spring onion (green part only), chopped
- 1 teaspoon reduced-salt soy sauce
Instructions
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 419cal
-
Kilojoules 1760kJ
-
Protein 17g
-
Total fat 14g
-
–Saturated fat 3g
-
Carbohydrates 50g
-
–Sugars 11g
-
Dietary fibre 9g
-
Sodium 720mg
-
Calcium 90mg
-
Iron 2.5mg
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.
Photographer: Mark O'Meara
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
