Healthy living

Fried rice

Preparation time: 10 minutes

Cooking time: 15 minutes

Serves: 6


  • 1 cup long grain rice
  • 2 eggs, beaten
  • Olive or canola oil spray
  • 1 teaspoon olive or sesame oil
  • 75g 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
  • 200g can peeled baby prawns (optional)
  • 1 cup bean shoots
  • 2 spring onions, diced
  • 3 tablespoons reduced-salt soy sauce
  • 1 tablespoon oyster sauce


1. 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. 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 omelette. Stir until sauce has mixed through. Fold in sliced omelette. Serve hot.


  • 13 serves of vegetables in this recipe

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