Who doesn’t love a quick, easy and healthy fried rice dish when you’ve got a craving for some Chinese takeaway.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Serves: 1
Course: Dinner, Lunch, Main Course
Cuisine: Asian, Chinese
Diet: Vegetarian
Dietary Requirements: Dairy-Free, Gluten Free, Nut-Free, Pescatarian, Pregnancy-Safe, Vegetarian
Author: 28’s Home Nutrition Program (healthy weight maintenance-female)

Ingredients

  • 1/2 tablespoon olive oil extra virgin
  • 1/2 red chilli seeds removed and finely sliced
  • 1/4 red onion finely sliced
  • 1 clove garlic minced
  • 1 teaspoon fresh ginger minced
  • 50 g green beans ends trimmed and cut into 2cm pieces
  • 1/3 cup green peas frozen
  • 1 carrot grated
  • 2 mushrooms cup or button, sliced
  • 1/2 cup fresh coriander leaves picked
  • 1/2 tablespoon tamari or soy sauce
  • 1/4 cup basmati rice
  • 1 egg free range
  • 1 teaspoon sesame seeds

Instructions

  • Cook basmati rice according to packet instructions.
  • Add the olive oil, onion, chilli, garlic and ginger into a large frypan on a medium-heat. Stir-fry for 5 minutes until veggies are soft.
  • Add the green beans, peas, carrot, mushrooms and coriander. Cook for 2 minutes until veggies have softened slightly.
  • Whisk egg in a bowl then add to pan, move gently around pan until cooked.
  • Add in tamari (or soy sauce) and cooked basmati rice.
  • Drizzle with extra tamari, if desired, to serve.

Notes

For a pregnancy-safe recipe: Make sure the egg is cooked well. 
Nutrition Facts
Easiest Chinese Fried Rice
Amount Per Serving
Calories 427 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 3g19%
Cholesterol 164mg55%
Sodium 625mg27%
Potassium 814mg23%
Carbohydrates 62g21%
Fiber 7g29%
Sugar 11g12%
Protein 17g34%
Vitamin A 11897IU238%
Vitamin B3 5mg25%
Vitamin C 67mg81%
Vitamin K 59µg56%
Calcium 108mg11%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.