Egg Fried Rice
Serves 4
Fried rice is the epitome of Chinese fast food. Too bad it’s rarely more than prodigious amounts of greasy white rice flecked with a meagre amount of vegetables. This rendition ups the health ante with a generous amount of vegetables and brown rice. The key to great fried rice is to use cold rice, preferably a day or two old.
1 1/2 Tbsp (30 ml) low-salt soy sauce
1/2 tsp (2 ml) red chilli flakes
1/4 tsp (1 ml) white pepper
3 tsp (15 ml) sesame oil
3 tsp (15 ml) + 2 tsp (10 ml) cooking oil
3 large free-range eggs, lightly beaten
large carrot, diced
stalks celery, sliced
3 tsp (15 ml) minced ginger
garlic cloves, minced
2 spring onions, thinly sliced, white and green parts
2/3 cup (160 ml) frozen peas, run under warm water to bring to room temperature
4 cups (1 L) cold, cooked long-grain brown rice
Fresh coriander
- In small bowl, whisk together soy sauce, chilli flakes, white pepper and 1 tsp (5 ml) sesame oil; set aside.
- Heat wok or large pan over medium-high heat. Add 3 tsp (15 ml) cooking oil, swirl and add eggs. Cook for about 1 minute, tilting the pan so eggs cover the surface. When egg pancake is just set and bottom is beginning to brown, carefully flip and cook 20 seconds. Transfer to cutting board and slice into shreds.
- Add additional 2 tsp (10 ml) oil to wok or pan, swirl and add carrots, celery, ginger, garlic and half the spring onions; cook 2 minutes. Add peas and cook 1 minute. Stir in rice and soy sauce mixture; cook 2 minutes, breaking up the rice with a spatula until heated through.
- Add egg shreds and cook 30 seconds. Drizzle with remaining sesame oil and serve garnished with coriander and remaining spring onions.
Each serving contains: 1662 kilojoules; 12 g protein; 15 g total fat (3 g sat. fat, 0 g trans fat); 54 g carbohydrates (5 g sugars, 6 g fibre); 468 mg salt
source: "Healthy Chinese Food", alive Australia #15, Autumn 2013
Egg Fried Rice
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
