Vegetable Fried Rice with Brown Sauce recipe

Name: Vegetable Fried Rice with Brown Sauce
Total time: 20 min
Yield: 2 servings
Cuisine: Chinese-inspired
Ingredients: 300g Cooked Rice; 1 Green Pepper; 120g Sweetcorn; 2 Egg; 1 Carrot; 3 tbsp Brown Sauce; 3 Spring Onions; 1 tbsp Vegetable Oil; to taste Salt; to taste Black Pepper

A savoury, colourful fried rice packed with sweetcorn, green pepper and carrot, brought together with egg and a glossy brown sauce. Quick, satisfying and ideal for using up cooked rice.

20 min · Easy · Chinese-inspired Jump to method

Ingredients

2 servings

300g Cooked Rice
1 Green Pepper
120g Sweetcorn
2 Egg
1 Carrot
3 tbsp Brown Sauce
3 Spring Onions
1 tbsp Vegetable Oil
to taste Salt
to taste Black Pepper

Nutrition	Per serving
Calories	332 kcal
Protein	9.5 g
Carbohydrates	52.5 g
Fat	9.2 g
Saturated fat	1.8 g
Fibre	4.6 g
Sugar	10.1 g
Sodium	420 mg

Why this works

Moderate-energy vegetable fried rice with a reasonable fibre content, but with moderate sodium and carbohydrate from rice and sweetened brown sauce.

Vitamin C and carotenoids. Green pepper and carrot provide vitamin C, beta-carotene and other antioxidant compounds.

Protein from eggs. Eggs add complete protein plus vitamin B12 and selenium, which support energy metabolism and normal nerve function.

Sodium concern. Added salt and brown sauce can push sodium up, so this dish may be less suitable for a low-sodium diet.

Method

Heat a large wok or frying pan over a high heat. Add a little oil and stir-fry the carrot and green pepper for 3–4 minutes until just tender.
Add the sweetcorn and spring onions, then cook for 1 minute more.
Push the vegetables to one side of the pan, crack in the egg and scramble it until just set.
Add the cooked rice and toss everything together thoroughly, breaking up any clumps.
Pour over the brown sauce and stir-fry for 2–3 minutes until the rice is evenly coated and piping hot.
Taste and serve immediately.

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