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Fried rice

Preparation time: 30 minutes
Cooking time: 10 minutes
Serves: 4
  • 2.5 serves of vegetables per 
  • serving
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1 cup long grain rice
Olive or canola oil
2 eggs, beaten
1 onion, diced
1 red or green capsicum, seeded and diced
1 large carrot, diced
2 cups cabbage, shredded
1 cup green peas, fresh, canned or frozen
1 cup sweet corn kernels, fresh, canned or frozen
1 cup bean shoots (optional)
2 spring onions, chopped
1 tsp sesame oil
3 tbsp reduced-salt soy sauce*
1 tbsp oyster sauce*

* Vegetarian if using a vegetarian oyster sauce
* Gluten free if using a gluten-free soy sauce and oyster sauce

Savvy swaps

You can swap:

Fresh vegetables
3 cups of frozen peas, carrot and corn mix
Sesame oil
More olive oil



Step 1
Cook rice following packet directions, drain and cool completely.  Tip: you can cool the rice faster by spreading rice on a baking tray and placing in the fridge or freezer.

Step 2
Lightly grease a heated non-stick pan with oil and pour in eggs to make a thin omelette. Cook over gentle heat until set. Transfer to a plate and slice thinly.  Set aside.

Step 3
Lightly grease the same pan with oil and cook onion until golden.  Add capsicum, carrot, cabbage, peas, corn, bean shoots (if using) and spring onions.  Toss well for several minutes.

Step 4
Add rice, sesame oil and sauces.  Stir until sauces have mixed through.

Step 5
Fold in sliced omelette.


Serving suggestion: add some leftover cooked chicken. 

Food safety tip: if you are packing leftovers for lunch, cooked rice needs to be kept cold so pack an ice brick. 




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© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website

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