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Healthy egg fried rice

Healthy Egg Fried Rice on a White Plate

Healthy egg fried rice

Name: Healthy egg fried rice
Total time: 15 min
Yield: Serves 2
Ingredients: 3 tsp rapeseed oil; 250g cooked brown basmati rice; 20g fresh ginger grated; 1 green chilli deseeded and finely diced, plus extra to garnish; 2 cloves garlic minced; 160g frozen peas defrosted; 160g frozen sweetcorn defrosted; 2 eggs lightly beaten; 200g fresh crab meat; a bunch spring onions trimmed and finely sliced; 1 tsp fish sauce; 1 tsp sesame oil; 10g coriander leaves roughly chopped; lime wedges to serve

Nadine Brown

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Serves 2

Easy

Total time: 15 mins

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It doesn’t get quicker than a fried rice when you need something filling, fast. We've ramped it up with the addition of sweet, juicy crab

Gluten free

Healthy

Skip to ingredients

Alternatives

Complete the dish

Stir up this healthy egg fried rice, then check out our egg fried rice, or try a curry-spiced version with our healthy fried rice.

For more healthy dinner ideas, try our healthy chicken stir-fry, healthy prawn stir-fry, healthy sweet and sour chicken and more quick and healthy recipes.

Ingredients

Nutrition

3 tsp rapeseed oil
250g cooked brown basmati rice
20g fresh ginger

grated
1 green chilli

deseeded and finely diced, plus extra to garnish
2 cloves garlic

minced
160g frozen peas

defrosted
160g frozen sweetcorn

defrosted
2 eggs

lightly beaten
200g fresh crab meat
a bunch spring onions

trimmed and finely sliced
1 tsp fish sauce
1 tsp sesame oil
10g coriander leaves

roughly chopped
lime wedges

to serve

Nutrition: per serving

kcal514

low
fat18.7g
saturates3.3g
carbs42.4g
sugars7.7g
fibre11.7g
protein38g

high
salt1.8g

Method

step 1

Heat 1 tsp of the oil in a large wok over a high heat. Stir-fry the rice for 2-3 minutes, breaking it up with a spoon, until toasted and a little chewy. Transfer to a bowl and set aside.
step 2

Add another teaspoon of the oil and stir-fry the ginger, chilli and garlic for 1 minute until fragrant. Add the rice back in, along with the peas and sweetcorn, and stir everything together.
step 3

Push the rice to the side of the wok and add the last teaspoon of oil. Tip the eggs into the oil and season with a little salt. Use a spatula to scramble the egg then mix in the rice while the egg is still a bit runny, tossing both together.
step 4

Toss through the crab meat and spring onions to combine and cook for 1 minute until the crab is heated through and the spring onions are just softened. Drizzle over the sesame oil and fish sauce, and toss together. Remove from the heat and stir in the coriander. Serve with lime wedges for squeezing over and extra slices of chilli.

Find more crab recipes here

Authors

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Nadine Brown

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