Preparation time 10 mins
Cooking time 30 mins
Cost per portion £0.71
1. Preparing the rice:
It’s best to have rice that has already been boiled and cooled down (preferably from the fridge), so if possible make the rice ahead. To boil the rice – first wash it well in several changes of water, then put it into a saucepan with 450mls of water, bring it to the boil, then cover the pan with a lid and let it simmer over a low heat for 20 minutes.
2. Scrambling the eggs:
Beat the eggs with the sesame oil and ¼ teaspoon salt in a bowl, then heat 1 tablespoon of oil in a pan and add the beaten eggs when the oil is hot and stir the eggs as it is cooking. As soon as the eggs are completely cooked – take care to not overcook the eggs – remove them from the pan and keep aside. (Basically lightly scramble the eggs).
3. To fry the rice:
First break the rice up using your hand (to stop it getting clumpy). Then heat 3 tablespoons of vegetable oil in a heavy based wok or in a very large pan until it is very hot, but not smoking. Add the cooked rice and stir vigorously with a long wooden spoon over a medium to high heat for 3 minutes (otherwise it will stick to the pan and become clumpy). Then turn the heat down to medium and add the salt and soya sauce and continue stirring. Then add the cooked eggs and stir them in.
4. Finally stir the spring onions into the rice and serve immediately.
250g (1 mugful) long grained or basmati rice
450mls (1 ½ mugfuls) water
6 finely chopped spring onions (white part only)
1 teaspoon salt
1 teaspoon soy sauce
3 tablespoons vegetable oil
For the eggs:
6 teaspoons sesame oil
¼ teaspoon salt
1 tablespoon vegetable oil
|Nutrition||per 100g||per portion||RDA women||RDA men||RDA child|
|Polyunsaturates*||2.6 g||7.7 g|
|Mono Unsaturates*||4.4 g||13 g|
|Saturated Fat*||1.8 g||5.2 g||26%||17%||26%|
|Total Sugars*||0.1 g||0.4 g||0%||0%||0%|
|Carbohydrate*||17 g||50 g||22%||17%||23%|
|Energy||180 kcal||528 kcal||26%||21%||29%|
|Protein*||5.5 g||16 g||36%||30%||68%|
* Percentage Daily Values are based on a 2000 calorie diet for an average adult.
Your Daily Values may be higher or lower depending on your calorie needs.
Allergens: Soya, Sesame, Wheat, Gluten, Egg
Cost per recipe:£2.85
Cost per portion:£0.71