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Healthy Fried Rice


Serves 4 as a main or 8 as a side or accompaniment

Traditional fried rice recipe but healthy, healthy, healthy!

Per serving as a main: 1502kj (357.7cals); 5g total fat (1.2g saturated fat)


You’ll need

1 tsp peanut oil
100gms low fat bacon, finely sliced
1 medium onion, finely sliced
200gm green prawns, peeled, sliced in half down the centre
1 small red capsicum, diced
1 cup frozen peas, thawed
2 eggs, beaten
4 cups cooked rice (about 1½ uncooked)
2 tbsp light soy sauce
1 tbsp oyster sauce
2 spring onions, finely sliced

Let’s go

Heat a wok until hot, add oil, bacon and onion. Cook for 3-4 minutes until bacon is crispy and onion softened. Add prawns, capsicum and peas. Cook for a further 2 minutes. Move everything to the sides and add eggs to the centre. Allow to cook, breaking up as you go. Move everything in together and add rice, soy and oyster sauces. Continue to cook until everything is heated through. Serve topped with shard of spring onion.

Why it’s good for you
Fried rice can be a sneaky calorie and fat hider with lots of oil and fatty bacon. Moodie fried rice is at least half the fat content of traditional fried rice without losing any flavour. That’s got to be good for you right?
Per serving:
Serves 4: 1502kj (357.7cals); 5g total fat (1.2g saturated fat); 2.8g fibre
Serves 8: 751kj (178.8cals); 2.5g total fat (0.6g saturated fat); 1.4g fibre


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