Hi,I've only learnt how to do it successfully myself last week,but I know how now.
Hours before tea if you can,so you can leave it to stand.
Boil some rice morrisons easy cook basmati ,try not make it soft soggy.
Rinse under hot kettle water through a sieve,then rinse with cold water. Making sure all rice goes cold ( this stops germs breeding from warm rice)
Drain,I leave to stand in a tupperware box which has an internal colander ) but just leave covered.
When ready to cook.
Whisk an egg per person,frylite frying pan,cook beater egg,sort of like flat omelette,but can break up with spachelor or cut into strips when both sides are cooked. Set aside.
Spray wok/pan with frylite,add spring onions chopped ( peppers if wish)
Add cold rice,keep stirring,don't let stick,keep adding frylite if needed,then add some soy sauce,finally add egg bits. As long as it's all heated through hot it's done. Add 1/2 sesame oil 1 syn for added taste if wish.
I never used cold rice before and always made a pan of stooge for the bin!
Depending what day you're following
Free on green day
Free on EE if using third veg in meal ( my meal had one pepper,two carrots,two onions,plus spring onions in rice And tin toms )
Not free on red syn as per. xx