Fried Rice from a Uni Student's Perspective

Who doesn't love fried rice? It's quick, cheap, easy and we get it right most of the time. This was actually taken from a healthy eating resource that I have been developing for university students living away from home. I guess since it's mine, I might as well share this dirt cheap but funky (in a good way) tasting fried rice with you all. Now, the beauty of fried rice is that it works with a lot of ingredients. I usually toss whatever vegetables or proteins that I find in my fridge/freezer with some overnight rice and there you go.

Fried Rice

Makes 6 meals

Ingredients:

5 cups leftover cooked rice                                                            

3 eggs, beaten                                                                                          

2 teaspoons oil                                                                                         

1 small onion, diced                                                                              

1 chicken breast, cut into 1” cubes                                                 

1 capsicum, seeded & diced                                                           

2 cups mushrooms, sliced                                                                

1 cup cabbage, thinly sliced                                                            

1 cup carrots, peas & corn                                                               

3 tablespoons soy sauce                                                                   

Pepper to taste

Preparation:

Heat oil in pan over medium heat and scramble eggs. Remove from pan. Add onion to pan and fry until fragrant. Sauté chicken. Add capsicum, mushrooms, cabbage and carrots, peas and corn and toss well. When vegetables are cooked, add rice, breaking apart lumps by pressing with spatula. Add soy sauce and pepper to taste. Stir until sauce has mixed through. Fold in scrambled eggs.

Simple as!

Fried rice is a very common and popular Chinese/Asian dish. Usually cooked from leftover rice and a wide array of ingredients, fried rice is simple, versatile and yet utterly delicious. How I love to top it off with a nicely fried egg. 

Simple Fried Rice

Carbohydrate exchange(s): 6

Diabetic portions*: 2 meals

Ingredients:

brown rice, cooked (60g uncooked)

1/2 cup garlic shoots, finely chopped

1/2 cup french beans, finely chopped

1/2 cup mushrooms, diced

1/2 cup ham, sliced

egg

2 tbs olive oil

1/2 tsp light soy sauce

sesame oil, to taste

pepper, to taste

Preparation:

Heat 1 tbs olive oil in large saucepan. Add garlic shoots and french beans, cook until garlic shoots are fragrant. Add mushrooms, stir and cook until soften. Add cooked brown rice and ham, mix thoroughly. Drizzle soy sauce and sesame oil. Mix thoroughly. Dish up. Heat remaining olive oil, fry egg. Serve on top of rice with a dash of pepper.

Tips:

Ingredients can be substituted according to personal preferences.

*Serving size according to 1500kJ/day diet.