West Gippsland Fried Rice

Tastes better than Chinese takeaway (Participant comment!)

Ingredients: 1 cup of Basmati rice 2 eggs, beaten Small amount of oil 75g of lean leg ham, diced 1 onion, diced 1 red capsicum, seeded and diced 2 cups of Chinese cabbage, finely shredded 2 cups of frozen peas and corn 2 spring onions, diced 1 cup bean shoots 3 tablespoons soy sauce 1 tablespoon oyster sauce Method: 1. Cook rice following packet directions, drain and cool 2. Heat a little oil in a non-stick pan and pour in eggs to make a thin omelette then cook over a gentle heat until set 3. Transfer omelette to a plate, slice thinly and set aside 4. Add a small amount of oil to the same pan and cook ham and onion until golden 5. Add capsicum, cabbage, peas and corn and toss well for several minutes 6. Add remaining ingredients except omelette 7. Stir until sauce has mixed though 8. Fold in sliced omelette and serve hot Serves 6 Basmati rice has a lower glycaemic index than regular varieties of white rice. This means that it takes longer to digest and helps delay hunger pangs This recipe contains 11 serves of vegetables and is much lower in fat than other fried rice recipes