Fried Rice


1 cup long grain rice
Olive or canola oil spray
2 eggs, beaten
1 tsp olive or sesame oil
1 onion, diced
1 red or green capsicum, seeded and diced
1 large carrot, peeled and diced
2 cups cabbage, shredded
1 cup green peas, cooked
1 cup sweet corn kernels, cooked
1 cup bean shoots
2 spring onions, chopped
3 tbsp reduced-salt soy sauce
1 tbsp oyster sauce

Serves: 6

Preparation Time: 10 min

Cooking Time: 15 min


Cook rice following packet directions, drain and cool completely.

Lightly spray a heated non-stick pan with oil and pour in eggs to make a thin omelette. Cook over gentle heat until set. Transfer to a plate and slice thinly. Set aside.

Lightly spray the same pan with oil and cook onion until golden. Add capsicum, carrot, cabbage, peas, corn, bean shoots and spring onions. Cover and toss well for several minutes. Add rice, extra teaspoon of oil and sauces. Stir until sauces have mixed through. Fold in sliced omelette. Serve hot.


  • Try microwave rice for a quicker alterative.
  • Add 400g cooked chicken when you add the omelette.

2 serves of vegies in each serve of this recipe.