| Ingredient |
Amount |
Calories |
| Carrots, raw |
61g |
25kcal |
| Peppers, raw, red, sweet |
149g |
39kcal |
| Beans Green, raw |
100g |
31kcal |
| Sesame Seeds |
2.96g |
17kcal |
| Chicken broiler, raw, meat and skin, breast |
150g |
225kcal |
| Egg raw whole |
100g |
143kcal |
| Rice white long-grain cooked |
300g |
390kcal |
| Vegetable oil |
28g |
248kcal |
| Onions, spring or scallions (includes tops and bulb), raw |
104g |
33kcal |
| Onions, white, raw |
170g |
61kcal |
| Oil, sesame, salad or cooking |
13.6g |
120kcal |
| Sauce, oyster, ready-to-serve |
18g |
9kcal |
Recipe Instructions:
Ingredients
2 tbsp vegetable oil
1 white onion, finely chopped
1 carrot, finely chopped
100g green beans, chopped
1 red or yellow pepper, finely chopped
½ medium broccoli, chopped into small florets
150g cooked chicken (or any other meat), roughly chopped, optional
300g cold cooked rice
2 eggs, beaten
1 tbsp sesame oil
1 tbsp oyster sauce
1 spring onion, finely sliced
1 tsp toasted sesame seeds
Method
STEP 1
Heat half the vegetable oil in a wok or a frying pan over a medium-high heat, and stir-fry the onions, carrots and green beans for 5 mins. Add the peppers, broccoli and chicken, and stir-fry for 3 mins more.
STEP 2
Tip in the rice and stir-fry for another 4 mins until all the grains of rice have separated. Push the rice and vegetables to the side, then add the remaining vegetable oil to the other. Crack in the egg and scramble briefly before stirring into the veg and chicken mixture.
STEP 3
Stir in the sesame oil and oyster sauce to coat, then garnish with the spring onions and sesame seeds.
