Golden Fried Rice with Eggs

18th February 2019, Dietitian Marcus Lee, Mount Miriam Cancer Hospital

Getting bored with white rice? Give fried rice a try.

Fried rice is one of my favorite food and I am always looking for great recipes to create a plate of delicious yet nutritious fried rice. Fried rice has nothing fancy, as it’s just rice, eggs and oil but it is packed with significant amount of energy and protein.

Eggs are well known for their high quality protein, which boast a complete amino acid profile. Consuming high protein foods such as eggs is particularly important for cancer patients because it can help to reduce the rate of protein breakdown and prevent muscle loss.

Cancer patients who are undergoing treatment, need more proteins than healthy people to heal tissues and to reduce the risk of infection. Cancer patients are also advised to maintain their body weight and keep their energy intake high.

Stir-frying refers to quickly frying small pieces of food in a large pan or wok over very high heat with small amount of oil. When you use stir-frying method, you will turn your food into a high energy meal.

Golden Fried Rice with Eggs (serves 2)

Ingredients:

  • 2 medium bowls, cooked rice
  • 4 eggs
  • 1 tablespoon, finely chopped garlic
  • 2 tablespoons, sunflower oil
  • pinches salt
  • pinches of pepper

Method:

  1. Beat 4 eggs well with salt and pepper. Do not use soy sauce to retain the yellowish colour.
  2. Pour beaten eggs into the cooked rice and mix well prior to frying. Set aside.
  3. Heat oil in a frying pan, sauté garlic until fragrant.
  4. Add in the rice and stir fry until eggs almost cooked.
  5. Turn off the flame and sprinkle with diced spring onion.
  6. Serve alone or serve (to replace white rice) with side dishes.