Pineapple Fried Rice

A calorie counted lunch pot meal. Makes 6 portions.

Ingredients

  • 500g Rice = 2.5 cups = 1755 calories
  • 4 eggs, beaten = 288 calories
  • 1 can pineapple chunks (inc juice) = 222 calories.
  • 200g frozen peas = 1.5 cups = 178 calories
  • Garlic powder
  • 1 tsp Chinese five spice
  • 3 tbsp sunflower oil = 405 calories
  • 2 tbsp sesame seeds = 115 calories
  • 4 tbsp soy sauce = 36 calories
  • 125g medium peeled onion = 54 colonies

Method

  • Cook the rice. Steam for 50 minutes. Use the pineapple juice to flavour the rice.
  • Heat half the oil, make a thin omelette. Take out the pan, roll and slice thinly.
  • Heat the other half of the oil. Stir fry the onion, garlic and five spice. Add the sesame seeds and lightly toast.
  • Add the rice, peas and soy sauce. Warm through.
  • Add the pineapple an omelette, stir in.
  • Make eight portions and freeze.

Calories

  • Total 3053 calories
  • As 6 portions = 508 calories/portion