Step 1 Place a wok over high heat and spray with a little oil. Add egg and swirl to coat wok. Cook for 1 minute, or until just set. Carefully transfer onto a chopping board, roll up and thinly slice. Reserve.
Step 2 Reheat wok and re-spray with oil. Combine chicken, prawns, hoisin sauce and garlic. Add to wok and stir-fry for 4–5 minutes, or until cooked.
Step 3 Add heated vegetables, rice and soy sauce and stir-fry for 2 minutes, or until rice is heated through (add 2 tablespoons of hot water if necessary to help with heating through). Stir through coriander.
Step 4 Serve fried rice topped with green onion, sliced egg and a few sprigs of coriander.
What we did
- Reduced oil by using cooking oil spray
- Increased vegies
- Used basmati rice – it has a lower glycaemic index (GI) than other types of white rice
- Used reduced-salt soy sauce to lower the sodium
Original version per serve
2059kJ/493cal, protein 39.6g, total fat 17.2g, sat fat 4.0g, carbs 43.3g, sugars 6.7g, fibre 1.3g, sodium 1679mg, calcium 125mg, iron 2.2mg
Save 402kJ, 5.9g fat, 1.2g sat fat, 847mg sodium
Plus, gain 7.8g fibre!