Egg Fried Rice

Wednesday, March 3, 2010

Egg fried rice is a simple delicious dish that is a great accompaniment to almost any Chinese sauce. This version is a lower fat option, but still has an authentic taste.

The dish would work well with either white or brown rice and is a great way to use up any left over rice. You can add additional veg such as sweet corn, sugar snap peas or cooked mushrooms. You can also meat it up by adding cooked chicken, prawns or ham.
The following recipe makes great tasting rice for two people.

• 2 sprays of Fry Light One Cal Spray oil
• 2 eggs. Lightly beaten
• 4 sprays of Fry Light One Cal Spray or ½ teaspoon Stir Fry Oil
• Approximately 200g cooked white or brown rice, (approximately 120g uncooked). The cooked rice must be cold. If you are boiling rice to make this dish, run it under the cold tap when cooked.
• 2-3 tablespoons of light soy sauce
• a good dash of white pepper
• several drops of sesame oil
• 50g peas. Fresh or frozen. 
• 2 spring onions. Topped, tailed and finely chopped

  1. Heat a large frying pan on a high heat and when hot (almost smoking), add the two sprays of oil. Next add the beaten eggs and stir constantly, breaking the omelette into small pieces. This should only take a minute or two. When cooked, transfer to a plate and keep to one side.
  2. Next add the peas to a small bowl and pour 100-200 ml of boiling water over them. Leave to one side.
  3. In the pan you made the eggs, wipe the pan clean of any egg residue and return to the heat. When hot (again, almost smoking) add the four sprays of oil or the stir fry oil if using and add the rice. Stir well to break up any lumps.
  4. Continue to fry for 3-4 minutes. Stirring constantly.
  5. Next add the cooked egg and stir fry for 30 seconds or so.
  6. Drain the water from the peas and add them to the pan also. Stir in the peas.
  7. Next, add the soy sauce and stir in. (The pan should sizzle when you do this). Continue to stir fry for 30 seconds.
  8. Give the rice a good dusting of white pepper and add 5-6 drops of sesame oil and stir again for a further 30 seconds.
  9. Finally, add one of the chopped spring onions and stir in.
  10. Divide between two warmed bowls, garnish with the other chopped spring onion and serve.

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