Ingredients

  • 1 tsp oil
  • 250 g pouch microwave brown rice (or leftover rice)
  • 2 cups frozen peas, carrots and corn
  • 1 tbs salt-reduced soy sauce
  • chilli flakes or hot sauce, to taste
  • 4 eggs

Method

  1. In a large wok or frypan, heat oil and fry rice, stirring often, till hot
  2. Add the frozen vegies and cook, stirring, till defrosted
  3. Add sauces and mix well
  4. Push rice and vegies over to one side of the pan and crack the eggs into the free space. Break the eggs up a bit, turn the heat down and cover wok with a lid.
  5. Cook for 2-3 minutes, until eggs are almost cooked to your liking (they will keep cooking a little in the hot rice).
  6. Mix eggs into rice and vegies and serve with extra chilli sauce, if desired.

Variation:
  • Use whatever fresh or frozen vegies you have on hand. Tinned corn (kernels or spears), Asian greens and finely diced capsicum and zucchini all cook quickly. You can even use a bag of ready made coleslaw!
  • Peanuts or ready-cooked tofu, prawns or chicken, are all good swaps for the eggs.
  • Try replacing some of the soy sauce with hoisin, oyster sauce or kecap manis for a flavour twist
  • recipe step image
    Push rice and vegies over to once side of the pan and crack the eggs into the free space. Break the eggs up a bit, turn the heat down and cover wok with a lid.
Comment:
  • Make your own “microwave rice” by freezing leftover rice in individual portions. Spread out on baking paper on a tray or plate to freeze the grains nice and separately, then put in a sealed container or ziplock bag.
  • Short on time or no access to a stove? Whip this up in the microwave. Mix all ingredients together and cook until hot and you can see bits of cooked egg. 

Healthy tip!

We are family! Enjoy some quality time together at the dinner table and switch off all other distractions.

Nutrition Information

per serving per 100g
Energy 2057 kJ 429 kJ
492 Cal 103 Cal
Protein 24 g 5 g
Fat, total 12.6 g 2.6 g
— saturated 2.8 g 0.6 g
Carbohydrate 63.3 g 13.2 g
— sugars 12.7 g 2.6 g
Sodium 763 mg 159 mg
Fibre 12.2 g 2.6 g

Member comments & rating

Log in or sign up to join the discussion.

Comments (0)

Be the first to comment.

Rating (0 ratings)

0