Healthy Eating Recipes

Healthy Fried Rice

Ingredients

cooked brown or white rice        3 cups

canola oil             2 tablespoons

eggs       4

finely chopped vegetables          4 cups

(e.g onion, carrot, celery, capsicum, zucchini, mushrooms, sweet corn)

chicken breast, diced (optional)                2

low sodium soy sauce    4 tablespoons

Method

Heat 1 tablespoon of the canola oil in a wok or large deep frying pan over a medium heat, pour in eggs over base and cook for 1-2 minutes, stirring to break up the eggs until they are set. Remove and set aside

Increase the heat to medium-high, heat the remaining oil, add the vegetables and fry until soft (approx. 4 minutes)

Add the rice and soy sauce to the pan and fold through until well combined. Stir in the eggs

Serve

Variations

Try adding prawns or fish instead of the chicken for something different.

Recipe supplied by the Healthy Kids Association. For more recipes and canteen resources go to healthy-kids.com.au