Healthy egg fried rice

A white plate topped with fried rice, green peas and wedges of lime

Stir up this healthy egg fried rice, then check out our healthy chicken stir-fry, healthy prawn stir-fry, healthy sweet and sour chicken and more quick and healthy recipes.

  • 187
  • Total time 15 minutes
  • Difficulty Easy

Ingredients

  • rapeseed oil 3 tsp
  • cooked brown basmati rice 250g
  • fresh ginger 20g, grated
  • green chilli 1, deseeded and finely diced, plus extra to garnish
  • garlic 2 cloves, minced
  • frozen peas 160g, defrosted
  • frozen sweetcorn 160g, defrosted
  • eggs 2, lightly beaten
  • fresh crab meat 200g
  • spring onions a bunch, trimmed and finely sliced
  • fish sauce 1 tsp
  • sesame oil 1 tsp
  • coriander leaves 10g, roughly chopped
  • lime wedges, to serve

Method

  • Step 1

    Heat 1 tsp of the oil in a large wok over a high heat. Stir-fry the rice for 2-3 minutes, breaking it up with a spoon, until toasted and a little chewy. Transfer to a bowl and set aside.

    Step 2

    Add another teaspoon of the oil and stir-fry the ginger, chilli and garlic for 1 minute until fragrant. Add the rice back in, along with the peas and sweetcorn, and stir everything together.

    Step 3

    Push the rice to the side of the wok and add the last teaspoon of oil. Tip the eggs into the oil and season with a little salt. Use a spatula to scramble the egg then mix in the rice while the egg is still a bit runny, tossing both together.

    Step 4

    Toss through the crab meat and spring onions to combine and cook for 1 minute until the crab is heated through and the spring onions are just softened. Drizzle over the sesame oil and fish sauce, and toss together. Remove from the heat and stir in the coriander. Serve with lime wedges for squeezing over and extra slices of chilli.

Nutritional data

  • kcals 514
  • fat 18.7g
  • saturates 3.3g
  • carbs 42.4g
  • sugars 7.7g
  • fibre 11.7g
  • protein 38g
  • salt 1.8g

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