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HFG fried rice

Serves: 4

Time to make: 20 mins

Total cost: $8.44 / $2.11 per serve

(at time of publication)

Ingredients

oil spray, 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.

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 2020kJTotal fat 19g (7g saturated fat)Total sodium 2560mg

HFG fried rice (per serve)

Total energy 1750kJTotal fat 12g (3g saturated fat)Total sodium 500mg

Nutrition Info (per serve)

Kilojoules 1750kJ

Calories 418cal

Protein 21g

Total fat 12g

–Saturated fat 3g

Carbohydrates 60g

–Sugars 12g

Dietary fibre 9g

Sodium 500mg

Calcium 90mg

Iron 4mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.

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