HFG fried rice
Fried rice is a quick and easy way to make a healthy dinner and use up leftover ingredients and unused vegetables. This fried rice recipe is a healthier makeover of original fried rice, with more vegetables and fibre and less salt.
Reviewed by our expert panel Serves: 4
Time to make: 20 mins
Total cost: $8.44 / $2.11 per serve
(at time of publication)
Ingredients
- spray oil, to grease
- 2 eggs, lightly beaten
- 1 red onion, cut in thin wedges
- 150g lean bacon, trimmed, diced
- 2 cloves garlic, crushed
- 2 stalks celery, diced
- 1 carrot, peeled, cut in matchsticks
- 3 cups cooked brown rice, cooled
- 1 head broccoli, chopped in small pieces
- 1 ½ tablespoons kecap manis
Instructions
1 Spray a large wok with oil and place over a high heat. Add eggs. Swirl to coat base of wok. Cook for 1 minute until eggs are just set. Carefully remove omelette and place on a clean surface. Roll up, thinly slice and set aside.
2 Return wok to a high heat and spray with more oil. Add onion and bacon. Stir-fry for 2 minutes until bacon is crisp. Add garlic, celery and carrot. Stir-fry for 1-2 minutes. Add rice and stir-fry for 1 minute then add broccoli and stir-fry for 2 more minutes. Add kecap manis and toss to combine.
3 To serve, top fried rice with omelette. Drizzle with a little extra kecap manis, if preferred.
HFG tip
Original ingredients
2 tablespoons each: oyster, soy and sweet chilli sauce1/4 cup fried shallots2 tablespoons peanut oil3 cups cooked white rice250g bacon1 carrot2 stalks celery
What we did
- Swapped white rice for brown rice
- Eliminated oil
- Increased vegetables
- Reduced amount of salty sauces and bacon
Traditional fried rice (per serve)
Total energy 2020kJ Total fat 19g (7g saturated fat) Total sodium 2560mg
HFG fried rice (per serve)
Total energy 1750kJ Total fat 12g (3g saturated fat) Total sodium 500mg
Nutrition Info (per serve)
-
Calories 418cal
-
Kilojoules 1750kJ
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Protein 21g
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Total fat 12g
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–Saturated fat 3g
-
Carbohydrates 60g
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–Sugars 12g
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Dietary fibre 9g
-
Sodium 500mg
-
Calcium 90mg
-
Iron 4mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: Ian Wallace
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
2 comments on HFG fried rice
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what is kecap manis please
Hi Margaret
Kecap manis is a sort of sweet, thick Indonesian soy sauce. You can usually find it in the same place you find other soy sauce, or in Asian supermarkets.
Warm regards
Jenny de Montalk, editor