Eggy fried rice
Are you looking for a delicious way to introduce your children to the flavors of Chinese cuisine? Our egg fried rice recipe is the perfect answer! This quick and easy dish combines fluffy rice with scrambled eggs and a mix of colorful vegetables to provide a balanced and flavorful meal. Packed with essential nutrients, it’s a great way to ensure your little ones enjoy a healthy yet delicious eating experience. Who said introducing new flavors couldn’t be easy and fun? Try our egg fried rice today and watch your kids eagerly enjoy this Chinese delicacy!
Ingredients
- 200 g basmati rice (or use cooked rice)
- 85g carrots, diced
- 1 tbsp vegetable oil
- 2 eggs
- 25g butter
- 2 large spring onions, finely chopped
- 1 tbsp soy sauce
- 85g frozen peas
Preparation steps
- Wash the rice and cook in lightly salted water with the diced carrots according to the package instructions.
- Add the frozen peas about 5 minutes before cooking.
- While the rice is cooking, heat the oil in a small frying pan (approx. 20 cm) and lightly beat the eggs with a little salt.
- Pour the eggs into the pan to cover the bottom and cook until almost set like a thin omelette – this should take about 2-3 minutes.
- Flip the omelet over and cook for a few more seconds. Then take it out of the pan and roll it up into a sausage.
- Keep warm.
- Melt the butter in a wok or large skillet and sauté the scallions for 1 minute.
- Fluff the rice mixture with a fork (there should be no cooking liquid left).
- Add to the wok with the soy sauce, a little salt and freshly ground black pepper and stir-fry for 2 minutes.
- Divide half of the rice between two bowls.
- Cut the omelette crosswise into strips and spread over the top.
- Store the remaining rice in a cool place for later.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 306 | 12g | 5g | 44g | 0g | 2g | 9g | 0.92g |
Equipment and tools
To make this Eggy Fried Rice recipe, you will need the following equipment and tools:
- Pot
- frying pan
- Knife
- cutting board
- Spatula or wooden spoon
Allergen information
This Eggy Fried Rice recipe contains the following allergens:
- Eggs
- soy sauce
Storage and leftovers
If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days.
To reheat leftover eggy fried rice, place it in a microwave-safe bowl and heat in the microwave until hot, stirring occasionally.
It is not recommended to freeze this recipe as the texture of the rice may change when thawed.
Health Benefits of Egg Fried Rice
Egg fried rice is a delicious and easy to prepare dish that combines the goodness of eggs with the heartiness of rice and the flavors of vegetables. Not only is it a filling meal, but it also offers several health benefits due to its nutrient-rich ingredients.
1. Basmati rice
Using basmati rice as a base for egg fried rice gives it a fragrant aroma and nutty taste. Basmati rice is a great source of complex carbohydrates that provide long-lasting energy. It’s also low in fat and cholesterol-free, making it a healthier choice than white rice.
2. Carrots
Adding diced carrots to egg fried rice adds vibrant color and added nutritional value. Carrots are rich in beta-carotene, a powerful antioxidant that is converted into vitamin A in the body. Vitamin A is important for maintaining healthy vision, promoting cell growth and supporting the immune system.
3. Vegetable oil
The tablespoon of vegetable oil used in this recipe helps fry rice and vegetables without adding excessive calories. Vegetable oils such as olive oil or canola oil are a healthier alternative to saturated fats because they contain unsaturated fats, which have positive effects on heart health.
4 eggs
Eggs are a versatile ingredient that not only adds rich flavor to egg fried rice but also provides numerous health benefits. They are an excellent source of high-quality protein, essential amino acids and various vitamins and minerals. Eggs also contain antioxidants that support eye health and promote brain function.
5. Butter
Although butter is used in moderation in this recipe, it adds creaminess and a touch of indulgence to the dish. Moderate butter consumption can be part of a healthy and balanced diet. However, it’s important to choose grass-fed or organic butter, which has higher levels of beneficial nutrients like omega-3 fatty acids and vitamin K2.
6. Green onions
Finely chopped scallions add a delicious crunch and subtle onion flavor to egg fried rice. These versatile herbs are not only delicious but also offer health benefits. Green onions are a good source of vitamin C, which supports the immune system, and vitamin K, which is essential for blood clotting and bone health.
7. Soy sauce
A tablespoon of soy sauce adds a savory, umami flavor to egg fried rice. Although soy sauce should be used in moderation due to its high sodium content, it also offers some health benefits. Soy sauce contains essential amino acids, antioxidants and certain minerals that support heart health and may reduce the risk of certain chronic diseases.
8. Frozen peas
The final ingredient, frozen peas, not only improves the texture of the dish but also provides additional nutrients. Peas are low in fat and high in fiber, which aids digestion and promotes a healthy gut. They are also rich in vitamins A, C and K as well as minerals such as iron and manganese. These nutrients play a crucial role in maintaining overall health and vitality.
