Fried Rice

Preparation : 10 minutes + 15 mins cooking (plus cooking and cooling time for the rice)

Serves: 13 serves of vegies in this recipe



  • 1 cup long grain rice
  • 2 eggs (beaten)
  • Olive or canola oil spray
  • 1 teaspoon olive or sesame oil
  • 75gm lean leg ham, diced
  • 1 onion, diced
  • 1 red or green capsicum, seeded and diced
  • 2 cups Chinese cabbage, shredded
  • 1 cup green peas, cooked
  • 1 cup sweet corn kernels, cooked
  • 200gm tin peeled baby prawns (optional)
  • 1 cup bean shoots
  • 2 spring onions, diced
  • 3 tblsp reduced salt soy sauce
  • 1 tblsp oyster sauce


Cook rice, following packet directions, drain and cool completely. Lightly spray a heated non-stick pan with oil and pour in eggs to make a thin omelette. Cook over gentle heat until set.  Transfer to a plate and slice thinly, then set aside.

Lightly spray the same pan with oil, and cook ham and onion until golden. Add capsicum, cabbage, peas, corn and prawns. Cover and toss well for several minutes. Add remaining ingredients except the omelette. Stir in sauce until  mixed through. Fold sliced omelette through. Serve hot.

Serves 6


Recipe from Healthy Food Fast © State of Western Australia 2017, reproduced with permission






Nepean Blue Mountains Local Health District