Egg fried rice
20 min · 19 g protein · 282 cals / serving
The side every takeaway order needs: day-old rice fried hot until the grains separate and toast, with big soft ribbons of egg, sweet peas, crunchy bean sprouts and a fistful of green onions, seasoned with soy, white pepper and a drizzle of sesame oil. Extra egg whites and vegetables make every spoonful more than just rice.
Ingredients
Eggs
- 3 eggs
- 1 cup liquid egg white, or 8 egg whites
- a pinch salt
- 1 1/2 tsp canola oil, divided
- 2 cloves garlic, minced
- 2 cups cooked, cold white rice, a day old, broken up
- 1 1/3 cups frozen cooked frozen green peas, thawed
- 3 cups bean sprouts
- 1 1/2 tbsp reduced sodium soy sauce
- 1/4 tsp white pepper
- 5 green onions, sliced
- 3/4 tsp sesame oil, toasted
Steps
- Beat the eggs, egg whites and salt together.
- Heat 1 tsp of the oil in a large nonstick wok or pan over medium-high heat. Pour in the eggs and stir slowly until just set into large soft curds, about 1 minute. Tip onto a plate.
- Turn the heat to high and add the rest of the oil. Fry the garlic for 15 seconds, then add the rice, pressing it against the pan and tossing, for 3–4 minutes until the grains separate and some toast.
- Add the peas and bean sprouts and fry 1 minute, then sprinkle the soy sauce around the edge of the pan and add the white pepper, tossing until every grain is coloured.
- Return the egg, breaking it into pieces, add the green onions and toss for 30 seconds. Drizzle with the sesame oil and serve.
Good to know
Does the rice have to be day-old?
Cold, cooked rice is drier, so it fries rather than steams and the grains stay separate. Freshly cooked rice spread on a tray and chilled for an hour works nearly as well.
Make it a meal?
Add 7 oz cooked peeled prawns or diced chicken with the peas, and it serves four as a main.
Alternative
Per
- Calories
- 95
- Protein
- (27%)
- 6 g
- Fat
- (23%)
- 2 g
- Carbohydrates
- (50%)
- 12 g
- of which sugar
- 2 g
- Fiber
- 1 g
- Sodium
- 233 mg
More side dishes
Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 1126 kcal goes into the pot and 1303 g of ingredients comes out as about 1190 g of food: 95 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.