Fried Rice

Difficulty | Serves 6 as a side dish | Book 3

Fried Rice

2 cups Basmati rice
1 whole egg
1 egg white
¼ cup skim milk
½ cup bacon short cut diced
cooking spray
¾ cup shallots sliced
⅓ cup frozen peas
50g cooked peeled prawns
3 tablespoons soy sauce 43% less salt

Per serve
Kilojoules655 (cals 156)
GI RatingMedium


  1. Cook rice as instructed on packet. Once cooked rinse and drain well. Spread out on tray and leave to dry for at least 1 hour.
  2. Beat egg and egg white with milk in a small bowl.
  3. Fry bacon in a non-stick frypan that has been generously coated with cooking spray. Once cooked remove and leave to one side.
  4. Re-spray frypan and cook egg mix, remove from pan.
  5. Re-spray frypan again and add cooked rice, shallots, peas, prawns, cooked bacon and egg mix, combine well.
  6. Add soy sauce to pan and fold through rice. Cook 3-4 minutes, stirring frequently.

NOTE: An adapted version of this recipe is also in Cooking for 1 or 2 people

Suitable to be frozen.

Dietitian's tip

Salt reduced soy sauce helps to reduce the sodium of meals that contain other high sodium products like bacon and prawns.

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