i cook egg fried rice all the time
... it tastes good with chicken and syn free / low syn sweet and sour sauce
this is the same recipe i cooked before starting the SW diet (except with frylight instead of oil) ... however 1tbsp extra virgin olive oil can be used as HEx B or synned
rice for egg fried rice:
cook the rice then leave in the pan to "steam" for an hour then run under cold water to cool it down. ... it must be cold when using it ... if you cook enough will last for 3-4 days in the fridge and can also be frozen
Egg fried rice: (syn free) - serves 2 (or 4 if being served with other things)
4 eggs
frylight
200g long grain rice
100g frozen peas (pour boiling water straight into the bowl with these for a quick defrost)
4 spring onions
1 red pepper
4 tbsp sweetcorn
100g bean sprouts (optional)
1-2 tsp soy sauce
* beat the eggs and leave to the side
* heat a frying pan or wok, spray with a good few sprays of fry light, add the rice and cook for 3-4 min till completely heated through
* add the peas, spring onion, pepper, sweetcorn and bean sprouts (if using). stir fry for 3 min, turning the rice constantly.
* add soy sauce. ... push to the front on the pan... spray the back half of the pan again with frylight, push rice to the back of pan, spray front half of pan with frylight
* pour the beaten egg into the front half of the pan, leave for about 10 seconds till it starts to set, mix it around in the front half till it starts to look like nearly set scrambled egg then mix into the rice mix.
* Eat !!