Protein-filled speedy fried rice

Now, put the word “fried” in the title of anything and you’re not going to evoke images of healthy people laughing at salads (you know the ones I mean. If you don’t, there’s an amusing little Google search for your coffee break!). So, if we’re all about easy, healthy and quick lunches, then why are you currently reading about a Fried Rice recipe?

Well, good question, here’s why:

Carbs get a bad rap. Since the Atkins diet blew up a few years ago and now the Keto diet is in ascendance, low carb diets have been all the range. And, it’s true, if you’re looking to lose weight fast then ditching the carbs is one way to do it. But carbohydrates are an important part of a healthy diet. They give us energy, and fibre (if we choose the right ones), keeping us going through the day. They are literally the fuel our body uses to run. The important thing to remember is to choose the right kind of carbs. Fruits, vegetables, and wholegrains are the best ones to go for.

And then there’s the frying. Deep frying something isn’t particularly healthy. Sautéing something in a tonne of oil or butter isn’t either. But cooking something in a little coconut, or extra virgin olive oil, isn’t that much less healthy than roasting or boiling. Smaller amounts of these healthy fats are an important part of a healthy diet.

Anyway, now that’s out of the way, here’s the recipe!

Serves: 2

Speedy fried rice step-by-step.
lunch-ideas-brown-rice
lunch-ideas-fried-rice
lunch-ideas-fried-rice

Ingredients:


1 egg

1 tsp sesame oil

1/2 tsp salt

1 tbsp groundnut oil (olive, coconut or rapeseed oil will also work here)

200g cold cooked brown rice (or you can use whatever rice you have in the fridge)

100g cooked ham hock (chicken/pork/beef/tofu are other options)

3 tbsp chopped spring onions, chopped

2 handfuls of frozen peas

What to prep:

Take 60g of dried rice and put it in a saucepan with enough water to come up an inch above the top of the rice.


Bring it to the boil over a high heat and boil until all the surface rice has evaporated (around 15minutes).


Put on a lid, reduce the heat to it’s lowest level and cook for another 15 minutes (try not to lift the lid!).


Remove from the heat and leave to cool.


When you’re hungry:


Mix the beaten egg, sesame oil and half of the salt.


Heat a wok until its really hot, add the groundnut (or alternative) oil.


When the oil is beginning to smoke, add the cold rice and stir for 1 minute.


Add the ham, or other protein, the rest of the salt and the spring onions and stir-fry for 3 minutes


Add the egg mixture, mix all the ingredients together and stir-fry for 2 minutes until the egg has cooked.


Eat!


Time saving tip

This recipe is the perfect way to use up leftover rice. If you don’t think you’re going to have any leftover rice (you may be the only person in the Western world to be able to cook exactly the right amount of rice for a meal, in which case, you’re probably a witch!), then you can make some up during the week and pop it in the fridge to cool ready for the yummy fried rice.

Key ingredients you need to make our speedy fried rice
brown-rice
Brown rice
lunch-ideas-ham
Ham
lunch-ideas-eggs
Eggs
lunch-ideas-frozen-peas
Frozen peas

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Your printable recipe card…
lunch-ideas-fried-rice

Speedy fried rice

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If you're using your leftover rice this speedy fried rice recipe can be ready in less than 15 minutes. It makes for a quick easy and protein packed lunch. Great to eat on it's own or if you want a little more add thinly sliced chicken, tofu or beef.
Prep Time 30 mins
Cook Time 10 mins
Total Time 40 mins
Course Lunch, Main Course, Side Dish
Servings 2

Equipment

  • saucepan
  • frying pan
  • Knife
  • wooden spoon
  • Spatula
  • Serving bowls

Ingredients
  

  • 1 Egg
  • 1 tsp Seasame oil
  • 1/2 tsp Salt
  • 1 tbsp Groundnut oil (olive, coconut or rapeseed oil will also work here)
  • 200 grams Cold cooked brown rice (or you can use whatever rice you have in the fridge)
  • 100 grams Cooked ham hock (chicken/pork/beef/tofu are other options)
  • 3 tbsp Chopped spring onions
  • 2 handfuls Frozen peas

Instructions
 

  • Cook the rice as per instructions on the packet or use your leftover rice
  • Mix the beaten egg, sesame oil and half of the salt.
  • Heat a wok until its really hot, add the groundnut (or alternative) oil.
  • When the oil is beginning to smoke, add the cold rice and stir for 1 minute.
  • Add the ham, or other protein, the rest of the salt and the spring onions and stir-fry for 3 minutes
  • Add the egg mixture, mix all the ingredients together and stir-fry for 2 minutes until the egg has cooked.
  • Eat!
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