Stir Fried Rice

Canteen = Everyday

Stir-fried rice is an excellent way of using leftover rice and almost any vegetables For a tasty change, try using brown rice. If you don’t have any leftover cooked rice, boil some up fresh but be sure to drain it well as dryer rice is better to stir fry and less likely to go gluggy. If you are pushed for time, packaged sachets of microwaveable rice work perfectly (though are a little more expensive). You can also precook rice and store it in the freezer ready to use.

Serves 6


1 carrot
1 small red capsicum
¼ small cabbage
1 large onion
1 clove garlic
1 teaspoon oil
1 cup frozen peas
2 tablespoons soy sauce
1 teaspoon sweet chilli sauce (optional)
3 eggs
3 cups cooked rice, preferably brown

Optional: cooked chicken, ham or tofu


Chopping board
Chopping knife
Wok, electric frypan or large stovetop frypan
Wooden spoon


Chop all the vegetables
Put oil into wok or pan and heat
Cook onion, garlic and carrot for 3 minutes
Add capsicum and cabbage. Cook for a further 5 minutes stirring occasionally
Push the vegetables to one side and add eggs. Cook through then break up and stir into vegetables
Add peas, soy sauce, chilli sauce and rice
Stir over high heat until heated through

Serving suggestions:

Leftover fried rice is fabulous for the lunchbox or as an after school snack.
Any vegetables can be used. Try adding broccoli, cauliflower or snow peas.
Increase amount of vegetables, rice or eggs according to numbers to feed.

Recipe from the Kids in the Kitchen Cookbook, Health Dept WA

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