Egg fried rice

½ head of broccoli
½ onion
1 carrot
3-4 baby sweetcorn
50g sugar snap peas or round green beans
1 garlic clove
1cm piece of fresh ginger
150g long grain rice
1 x 15ml spoon oil
2 eggs
Black pepper
Spray oil
1 ½ x 15ml spoons reduced-salt soya sauce 

Weighing scales, chopping board, sharp knife, vegetable peeler, garlic press, large saucepan, colander, large frying pan or wok, heat-resistant spoon, plate, measuring jug, fork, measuring spoons.

1. Prepare the ingredients:

• cut the broccoli into small florets;
• peel and dice the onion;
• peel and dice the carrot; 
• cut the baby corn in half lengthways and then into even sized pieces;
• cut the sugar snap peas into small pieces;
• peel and crush the garlic;
• peel and grate the ginger. 

2. Bring a large pan of water to the boil. Add the rice and cook for 10-12 minutes until tender.

3. When the rice is cooked, drain and rinse with cold water. Place on a flat plate and leave to cool.

4. Heat the oil in a large frying pan or wok over a medium high heat. Add the onion and fry for 3-4 minutes until softened.

5. Add the broccoli, carrot, corn and sugar snap peas. Stir-fry for 8-10 minutes until the vegetables are starting to soften.

6. Add the cooked rice, ginger and garlic to the pan. Fry, mixing well with the vegetables, for 5 mins until the rice is piping hot and starting to crisp.

7. Crack the eggs into a jug and season with black pepper. Mix well.

8. Move the rice and vegetables to one side of the pan. Spray the empty side of the pan with oil and pour in the egg.

9. Cook, stirring constantly, for 3 mins until the eggs are cooked through, then mix with the vegetables and rice.

10. Mix in the soya sauce and serve.

• Reduce food waste: Vary the vegetable mix and use up any leftover vegetables. Try spring onions, peppers, courgette, peas as alternatives. 
• Turn up the flavour: For extra flavour add a teaspoon of Five spice powder or Worcester sauce.  Five-spice powder is a common ingredient in Chinese and Taiwanese cuisine. This Asian seasoning is a mixture of star anise, cloves, cinnamon, Sichuan (Szechuan) peppercorns, and fennel seeds.
• Vary your protein: Serve the egg fried rice with chicken, beans, prawns or fish to boost the protein content. 
• Save your pennies: Use frozen vegetables instead of fresh to reduce the cost.
• Food skills: Check out our food skills videos to help understand the key skills used in this recipe. 

This recipe was adapted from a recipe for Egg fried rice, which was kindly donated by Tesco plc.

Be ingredient aware!

Check for any food allergy, intolerance, special dietary requirement or religious/cultural reasons for not handling or eating the ingredients in this recipe. 

You may need to modify the recipe accordingly. For example, if following a vegan or vegetarian diet, use a meat alternative. For those with an allergy to gluten use gluten-free soy sauce or tamari. Always check food labels for allergens, and suitability for vegetarians and vegans.

For full guidance and up-to-date information on the 14 allergens, please visit the Food Standards Agency (FSA) website. 
  

Nutritional information

This recipe serves two portions based on portion size guidance for 11-18 year olds , if serving to younger children then they may require a smaller portion and if serving to adults, they may require a bit more. 

Why not use the Explore Food calculator, the British Nutrition Foundation's free online nutritional analysis programme, to calculate the nutritional information for other recipes?