Microwave ‘fried rice’
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)
Kilojoules 1760kJ
Calories 419cal
Protein 17g
Total fat 14g
–Saturated fat 3g
Carbohydrates 50g
–Sugars 11g
Dietary fibre 9g
Sodium 720mg
Calcium 90mg
Iron 2.5mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
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.
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