Egg-fried rice

Name: Egg-fried rice
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Cuisine: Asian, Chinese
Ingredients: 150g/5½oz long grain rice or basmati rice; 2 tbsp sesame, vegetable or olive oil; 2 large free-range eggs, beaten; 1 small onion, finely chopped; ½ red pepper, finely chopped; 2 garlic cloves, crushed; 3cm/1¼in piece fresh root ginger, peeled and grated (optional); 2 spring onions, finely sliced; 50g/1¾oz frozen peas, defrosted (optional); 1 tbsp light soy sauce; salt and black pepper

5 steps

Prep:30minCook:30min

Each serving provides 519 kcal, 18g protein, 69g carbohydrates (of which 6.3g sugars), 18g fat (of which 3.5g saturates), 4g fibre and 1.8g salt.

Updated at: Thu, 17 Aug 2023 12:06:00 GMT

Nutrition balance score

Unbalanced

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories499 kcal (25%)

Total Fat19 g (27%)

Carbs67.5 g (26%)

Sugars3 g (3%)

Protein13.4 g (27%)

Sodium756.2 mg (38%)

Fiber2.6 g (9%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

150glong grain rice

large, free-range, beaten

1onion

small, finely chopped

0.5red pepper

finely chopped

2garlic cloves

crushed

3 cmfresh root ginger

piece, peeled and grated, optional

2spring onions

finely sliced

50gfrozen peas

defrosted, optional

1 Tbsplight soy sauce

salt

black pepper

Instructions

Step 1

Tip the rice into a medium saucepan. Add 300ml/10fl oz water and bring to the boil. Reduce the heat, cover with a lid and simmer for 10 minutes. Remove from the heat, drain off any excess water and leave to steam dry, uncovered in the pan until ready to use.

Step 2

Heat a tablespoon of the oil in a frying pan or wok over a medium heat. Add the eggs and cook, stirring, until scrambled. Transfer to a plate and return the pan to the heat.

Step 3

Heat the remaining tablespoon of oil in the pan over a high heat. Add the onion and pepper, then season with salt and pepper. Fry for 2 minutes, then add the garlic and ginger, if using, and fry for a further minute.

Step 4

Reduce the heat to medium, add the cooked rice, spring onions, peas, if using, scrambled egg and soy sauce. Toss together and cook for 3–5 minutes, or until heated through.

Tips

Step 5

For best results, make sure the rice is cooked and cooled beforehand to prevent it sticking together when frying. You could include some extras like chopped ham, cooked prawns or sweetcorn, when adding the peas.

View on bbc.co.uk

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