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Leftover Fried Rice

Dinner Lunch

The perfect meal for using up all your odds and ends!

30 mins
8 ingredients
$2.45 / person
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Leftover Fried Rice

Gear

Ingredients

Serves = 5

  • 500g stir fry frozen vegetables
  • 2x eggs
  • 4 cups left over brown rice (Cooked) or 2 cups raw brown rice (500g)
  • 500g chicken breast
  • 1x medium brown onion
  • 1 tablespoon reduced salt soy sauce
  • 1 tablespoon fish sauce
  • 3 tsp minced garlic (jar)

It’s this easy

  • Cut up chicken breast into small cubes
  • Add eggs to pan and scramble. Remove and set to side.
  • Cook the rice, unless using left over (preferable for added flavour).
  • In a pan, fry the chicken until cooked and then remove and set to side.
  • Add onion and garlic to pan, and cook until soft. Add veggies and fry for 8-10 minutes.
  • Add rice, chicken and egg to pan, and fry for a further 1-2 minutes. Add fish sauce and soy sauce to taste.

Tweaks

  • We call this one leftover fried rice as you can add whatever left over veggies you have in the fridge to make this recipe!
  • To speed up the process, try using a rice sachet.
  • To make this recipe vegetarian, try replacing the chicken with tofu or tempeh.

Notes

Nutrition information (per serve):

  • Energy (2513 kJ)
  • Protein (48g)
  • Total Fat (9g)
  • Saturated Fat (2.28g)
  • Carbohydrate (76.7g), (Starch (70.3g), Sugars (6.4g), Added sugars (0.2g), Free Sugars (0.2g))
  • Dietary Fibre (7.4 g)
  • Sodium (588mg)

Allergies

Contains: Gluten, Seafood, Soy, Eggs, FODMAPs.

Why is this good?

Be Healthier

Eggs contain good quality protein and are a source of healthy fats including omega-3 fats which help in preventing heart disease.

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Better Sports Performance

Eggs are complete source of protein i.e., they have all the essential amino acids (the part of proteins we need from our diets) to help with maintenance and repair of muscles after strenuous exercise to help with a quicker recovery.

More: Eggs recipes (23) Everyday Superfoods

Feel Fuller for Longer

Eggs are filling which means you eat fewer calories overall throughout the day.

More: Eggs recipes (23) Everyday Superfoods

Be Healthier

Being rich in Folate, onions are vital for a healthy pregnancy and reduces risk of Neural Tube Defects during pregnancy.

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Healthy Gut

Onions are a decent source of fibre. The main fibre in them, fructan are prebiotic fibres which are considered the ‘beneficial gut bacteria’ which can improve colon health and reduce risk of colon cancer.

More: Onions recipes (67) Everyday Superfoods

Be Healthier

Brown rice is a whole grain which helps lower blood sugar levels and decrease risk of type 2 diabetes.

More: Brown Rice recipes (10) Everyday Superfoods

Healthy Gut

Brown rice is a good source of fibre which is essential for a healthy bowel function.

More: Brown Rice recipes (10) Everyday Superfoods

Feel Fuller for Longer

Compared to white rice, brown rice has a lower GI which helps to prolong digestion due to their slow break down and may help with satiety (feeling full).

More: Brown Rice recipes (10) Everyday Superfoods

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz