Chinese Fried Rice

Serves 4


Ingredients:

2 eggs, lightly beaten
1 medium onion
4 spring onions
1x250g piece of ham
2 tbsp peanut oil
2 tsp lard, optional
1⅓ cup (265g) long-grain rice, cooked and cooled (refer note)
¼ cup (40g) frozen peas
2 tbsp soy sauce
250g cooked small prawns, peeled


Method:

• Season the eggs with salt and pepper.


• Cut the onion into 8 wedges. Cut the spring onions into short lengths on the diagonal. Cut the ham into very thin strips.


• Heat 1 tbsp oil in a wok or large frying pan and add the eggs, pulling the set egg towards the centre and tilting the pan to let the unset egg run to the edges. When the egg is almost set, break it up into large pieces so it resembles scrambled eggs. Transfer to a plate and set aside.


• Heat the remaining oil and lard in the wok, swirling to coat the base and side. Add the onion and stir-fry over high heat until it starts to turn transparent. Add the ham and stir-fry for 1 minute. Add the rice and peas and stir-fry for 3 minutes until the rice is heated through. Add the eggs, soy sauce, spring onion and prawns. Heat through and serve.

Note: If possible, cook the rice a day ahead and refrigerate it overnight. This makes the grains separate and means the fried rice is not gluggy.

Nutrition per Serve:
Protein 30g
Fat 20g
Carbohydrate 55g
Dietary Fibre 3g
Cholesterol 250mg
2195 kJ (520cal)