There's nothing quicker and easier to whip up than fried rice - bump it up with plenty of veges and you get a healthy, nutritious meal that is great for using up leftover rice.

Serves: 1

INGREDIENTS

• 3/4 cup cooked rice
• 1 cup steamed fresh veges or frozen veges
• 1-2 eggs, whisk with a fork
• 1 tbsp oil
• 1 clove minced garlic
• 1 tbsp soy sauce
• Pepper to taste (there's salt in the soy sauce)

Tip: This is enough to serve one person, multiply the recipe if you're cooking for more people. If you would like to swap out the protein to this meal, you could substitute the egg for a palm-sized portion of lean chicken, tofu or similar.

METHOD

In a large frying pan, add oil over medium heat. Add garlic and cook until fragrant. Add eggs and stir around until cooked through.

Add cooked rice, then vegetables (you'll need to cook them for longer if you have used frozen vegetables) and pepper to taste.

Continue to stir to help prevent it sticking to the bottom of the pan or burning. Once everything is heated, mixed through soy sauce and serve.

Image / NZ Real Health