Egg-fried rice with lots of veggies recipe
A speedy kids' lunch recipe made with easy peasy microwave rice, carrot, celery, mushrooms and a splash of soy sauce. If your child has favourite vegetables you can easily swap the ingredients to suit them.
See method- Serves 2
- 10 mins to prepare and 10 mins to cook
- 349 calories / serving
Ingredients
- 2 tsp vegetable oil
- 2 eggs, lightly beaten
- ½ red onion, finely chopped
- ½ carrot, finely chopped
- 1 celery stick, finely chopped
- 50g sliced mushrooms
- 250g pack microwave long-grain rice
- 2 tbsp reduced-salt soy sauce
Each serving contains
- Energy
- 1465kJ 349.0kcal
- Fat
- 13g
- Saturates
- 3g
- Salt
- 1.2g
- Sugars
- 5g
of the Reference intake
Carbohydrate 45.5gProtein 12.8gFibre 4.1g
Method
- Heat 1 tsp oil in a frying pan over a medium heat. Add the egg, allow to settle for 1 min until almost set, then stir to break up and tip onto a plate.
- Add the remaining oil to the pan, add the vegetables and fry for 4-5 mins until softened.
- Add the rice, soy sauce and 50ml water to the pan and cook for a further 3 mins until piping hot. Stir through the egg and serve immediately.
- See more Kids' lunch recipes
Cooking for children
There are no reference intakes for children and all of these recipes are based on recommendations for an adult woman's portion size. In children of different ages, there is variation in their energy (calorie) requirements and nutrient recommendations. If you are interested in which portion size is best for your child, you can visit the School Food Standards.
