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
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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
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Total fat 14g
-
–Saturated fat 3g
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Carbohydrates 50g
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–Sugars 11g
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Dietary fibre 9g
-
Sodium 720mg
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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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
