Fried rice


Serves: 4
Time to make: 20 mins, plus cooking and cooling rice
Total cost: $15.80 / $3.95 per serve
(at time of publication

  • 3 eggs
  • cooking oil spray
  • 150g skinless chicken breast, trimmed and finely chopped
  • 1 large brown onion, halved and sliced
  • 3 cloves garlic, crushed
  • 5cm piece fresh ginger, peeled and finely grated
  • 1 large carrot, peeled and finely chopped
  • 3 trimmed celery stalks, finely chopped
  • 200g cooked peeled prawns
  • 100g salt-reduced shaved ham, chopped
  • 3 cups cooked cold rice
  • 2 tablespoons salt-reduced soy sauce


Step 1  Heat a wok over medium heat. Crack eggs into a jug and whisk until combined. Spray wok with cooking oil. Add egg and swirl to coat base and sides. Cook for 1-2 minutes or until set underneath. Turn and cook for a further minute or until set. Transfer to a chopping board and roll to form a log.

Step 2  Add chicken to wok and stir-fry for 2-3 minutes or until brown and cooked. Transfer to a bowl.

Step 3  Spray onion with cooking oil and add to wok. Stir-fry for 1 minute. Add garlic, ginger, carrot and celery and stir-fry for 2-3 minutes.

Step 4  Add chicken, prawns and ham and stir-fry until hot and well combined. Add rice and soy sauce and stir-fry for 2 minutes or until hot.

Step 5  Thinly slice omelet and add to wok. Stir-fry for 1 minute or until hot. Serve.

What we did

  • Cut back on the fat content by using chicken and ham trimmed of all fat and skin.
  • Cured meats can be high in salt so we used a salt-reduced shaved ham. We cut back the sodium content even further by using salt-reduced soy sauce.
  • Using an oil spray rather than a liquid oil significantly cut back on the fat content.
  • Finally, using fresh veges such as carrot and celery gave several benefits: fewer kilojoules, added crunch and added flavour.

HFG fried rice (per serve)

Total energy 1652kJ
Total fat 10.2g (2.6g saturated fat)

Traditional fried rice (per serve)

Total energy 2217kJ
Total fat 24.7g (5.4g saturated fat)

HFG tip

You’ll need to cook 1 cup raw jasmine rice for this recipe. Allow it to cool completely before preparing the fried rice otherwise the rice will become soggy when stir-fried.

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