Egg Fried Rice with Peas and Carrot

• 600gcold cooked rice (from 250g uncooked, cooked the day before)
• 4eggs, beaten
• 1carrot, finely diced
• 150gfrozen peas
• 4spring onions, sliced, whites and greens kept separate
• 2garlic cloves, finely chopped
• 2 tbspvegetable or light olive oil
• 2 tbsplight soy sauce
• 1 tsptoasted sesame oil
• 200gcooked frozen prawns, defrosted, or leftover cooked chicken, shredded (optional)

Method

1. 1Break the cold rice up with your fingers so there are no clumps. Cold, dry rice fries into separate grains; warm rice turns to mush.
2. 2Heat 1 tablespoon of the oil in a wok or your largest frying pan over a high heat until it shimmers. Pour in the beaten eggs and leave for 20 seconds, then push them around for a minute until just set in soft folds. Tip onto a plate.
3. 3Add the remaining oil to the pan with the carrot and spring onion whites. Stir-fry for 2 minutes until the carrot starts to soften, then add the garlic for 30 seconds until fragrant.
4. 4Add the rice and spread it across the pan. Leave it alone for a minute so it catches and crisps in places, then toss and repeat for 3 to 4 minutes until every grain is hot.
5. 5Add the peas, and the prawns or chicken if using, and toss for 2 minutes until the peas are bright green and everything is piping hot.
6. 6Return the egg to the pan, break it into pieces, and add the soy sauce and sesame oil. Toss once more, scatter with the spring onion greens and serve straight away.

Per serving

kcal

402

protein

14.7g

fibre

3.5g

carbs

51.7g

fat

14.5g