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Microwave ‘fried rice’

Author: Kerrie Ray - Food Writer, Home Economist

Photographer: Mark O'Meara

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The ultimate convenience food but still healthy, this fried rice recipe is actually made in the microwave and couldn't be easier.

Serves: 1

Time to make: 5 mins

Ingredients

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120g cup microwave basmati rice
1 cup frozen mixed peas, corn sweetcornXand carrots
1 egg
1 spring onion (green part only), chopped
1 teaspoon reduced-salt soy sauce

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Instructions

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1 Microwave rice cup for 1 minute. Place in a large bowl with vegetables, cover and microwave on high for 3 minutes.

2 Spray a small saucer with olive oil. Crack egg onto saucer, cover and microwave on high for 1 minute, or until cooked to your liking.

3 Toss chopped spring onion with rice and veges, top with cooked egg and drizzle with soy sauce.

Variations

Make it gluten free: Use gluten-free soy sauce.

Nutrition Info (per serve)

Calories 419cal

Kilojoules 1760kJ

Protein 17g

Total fat 14g

–Saturated fat 3g

Carbohydrates 50g

–Sugars 11g

Dietary fibre 9g

Sodium 720mg

Calcium 90mg

Iron 2.5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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