Vegetarian Fried Rice

Vegetarian Fried Rice

This is great for helping you get loads of vegetables into your diet. Take leftovers to work the next day & reheat in a microwave; it tastes just as good as the night before.

CAL P/SERVE
279
kJ P/SERVE
1170
FAT P/SERVE
7.2g
CARBS P/SERVE
37.3g
PROTEIN P/SERVE
12.1g
SUGAR P/SERVE
13.9g
SODIUM P/SERVE
1420g
FAT
%
2.2%
ENERGY RDI%
13.4%

We have included as one of the sauces Kecap Manis which is available in most supermarkets and Asian Groceries. If you don't have this on hand, use oyster sauce or hoisin sauce. Fried rice is a very economical & easy meal to prepare.

Ingredients

  • 1 tbsp. olive oil
  • 2 tsp. crushed ginger (we used from a jar)
  • 2 cloves garlic, crushed
  • 1 medium onion, finely sliced
  • 1 stick celery, finely chopped
  • ½ red capsicum, finely diced
  • 2 carrots, peeled and chopped
  • ½ can corn kernels, drained
  • ½ zucchini (aka corgette), chopped
  • 2 cups cooked basmati rice
  • 8 mushrooms, sliced
  • 2 tablespoons kecap manis
  • 3 tbsp. soy sauce, light
  • 2 tbsp. oyster sauce
  • 2 tbsp. low fat milk
  • 2 eggs

Method

  1. Heat wok or large frying pan over medium heat. Add oil and onion and sauté for 2 minutes.
  2. Add carrot, celery, zucchini, ginger, garlic and capsicum, saute for 5 mins. You can add a splash of water if you like.
  3. Splash a little soy over vegetables
  4. Meanwhile mix eggs and milk in a small bowl, and add to pan. Keep stirring as the egg cooks. Add corn and mushrooms, a splash of soy and keep stirring for a couple more minutes.
  5. Combine rice & drizzle all the sauces over the mixture and keep stirring until all incorporated.
  6. Season with some cracked pepper and serve immediately.

Nutrition Table

Servings: 4 Serving size:314g
Average Serve Average 100g
Energy 1170 kJ 372 kJ
  279 Cal 89 Cal
Protein 12.1 g 3.8 g
Fat, total 7.2 g 2.3 g
- Saturated 1.7 g 0.5 g
Carbohydrate 37.3 g 11.9 g
- Sugars 13.9 g 4.4 g
Sodium 1420 mg 453 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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