Lighter egg fried rice
A takeaway classic made low-calorie. Perfect for reducing cravings and staying full.
Each serving provides 310 kcal, 26g protein, 30g carbohydrate (of which 4g sugars), 9g fat (of which 2g saturates), 3g fibre and 2.4g salt.
By Fiona Hunter
Ingredients
- 30g/1oz basmati rice or 75g/2½oz cooked basmati rice
- 1 tsp rapeseed oil
- 2 spring onions, chopped
- 25g/1oz red pepper, roughly chopped
- 100g/3½oz cooked peeled prawns
- 25g/1oz peas (fresh or frozen)
- 1 tsp soy sauce
- 1 medium free-range egg, beaten
- chopped fresh coriander (optional)
Method
Cook the rice according to the packet instructions. Drain.
Heat the oil in a small saucepan over a medium heat. Add the spring onions and red pepper and cook for 1 minute. Add the cooked rice, prawns, peas and soy sauce and cook for 3–4 minutes, stirring constantly. Stir in the beaten egg and cook for 30 seconds. Scatter over the coriander, if using, and serve.
Recipe Tips
For a 400 kcal version, increase the rice to 55g/2oz uncooked or 145g/5oz cooked.
Halloween
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