HFG fried rice
- oil spray, to grease
- 2 eggs, lightly beaten
- 1 red onion, cut in thin wedges
- 150g lean bacon, trimmed, diced
- 2 cloves garlic, crushed
- 2 stalks celery, diced
- 1 carrot, peeled, cut in matchsticks
- 3 cups cooked brown rice, cooled
- 1 head broccoli, chopped in small pieces
- 1 1/2 tablespoons kecap manis
Total fat 12g
Saturated fat 3g
Dietary fibre 9g
1 Spray a large wok with oil and place over a high heat. Add eggs. Swirl to coat base of wok. Cook for 1 minute until eggs are just set. Carefully remove omelette and place on a clean surface. Roll up, thinly slice and set aside.
2 Return wok to a high heat and spray with more oil. Add onion and bacon. Stir-fry for 2 minutes until bacon is crisp. Add garlic, celery and carrot. Stir-fry for 1-2 minutes. Add rice and stir-fry for 1 minute then add broccoli and stir-fry for 2 more minutes. Add kecap manis and toss to combine.
3 To serve, top fried rice with omelette. Drizzle with a little extra kecap manis, if preferred.
2 tablespoons each: oyster, soy and sweet chilli sauce1/4 cup fried shallots2 tablespoons peanut oil3 cups cooked white rice250g bacon1 carrot2 stalks celery
What we did
- Swapped white rice for brown rice
- Eliminated oil
- Increased vegetables
- Reduced amount of salty sauces and bacon
Traditional fried rice (per serve)
Total energy 2020kJTotal fat 19g (7g saturated fat)Total sodium 2560mg
HFG fried rice (per serve)
Total energy 1750kJTotal fat 12g (3g saturated fat)Total sodium 500mg
Hanu de Jong
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