Egg-fried rice

A quick yet wholesome meal for those busy days that is packed with the goodness of vegetables and eggs.
A quick yet wholesome meal for those busy days that is packed with the goodness of vegetables and eggs.
1 250g pouch ready-cooked rice
2 ½ tablespoons sesame oil
1 small onion, finely chopped
4 eggs: 2 beaten, 2 whole
80g frozen peas
1 small (40g) carrot, finely chopped
10-12 (80g) green beans, finely chopped
1 teaspoon Chinese five spice
2 spring onions, sliced
Heat 1 tablespoon of oil in a wok over a high heat. Fry the onions until lightly browned, about 5 minutes.
Add the rice straight from the packet along with 30ml water and the Chinese five spice. Cook for 3 minutes. Add in the frozen green peas and finely chopped vegetables and cook for a further 3 minutes until the vegetables are half cooked and not too soft.
Move the mixture to the side of the pan, add ½ tablespoon of oil, pour in the beaten egg and cook a little, then mix in with the rice mix. Cook for another few minutes.
While the egg is cooking with the rice mix, in a separate frying pan, heat the remaining tablespoon of oil over a medium high heat, crack in the remaining 2 eggs and fry. Frying time depends on whether you like a runny or set yolk, 4-6 minutes.
Serve the rice mix in a bowl with the fried egg on top and sprinkle with spring onions.
The rice is the main source of carbohydrate in this recipe, and the value has been provided for those who have been trained in insulin adjustment.
This dish is low in potassium, therefore suitable for those advised to reduce potassium in their diet.
This recipe is also low in phosphate, however it does contain some phosphate, mainly provided by the eggs, therefore if you have been prescribed a phosphate binder you should take as directed.
If you are on medication that supresses your immune system, make sure to thoroughly cook the eggs to avoid infection risk. Avoid eating raw or runny eggs.
This recipe provides a good source of protein. If you want to eat less protein, consider reducing the number of eggs in the recipe.
Consider reducing the quantity of oil to fry the eggs for healthier option. Try using a non-stick frying pan to fry the eggs using minimum oil.
This dish is best eaten freshly made.
1 teaspoon of Chinese 5 spice powder in the recipe can be substituted with ½ teaspoon of Allspice powder.
You can use 100g frozen mix vegetables instead of fresh carrot and green beans.
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