Egg Fried Rice From Pantry Staples in 25 Minutes
Ingredients
| long grain white rice, uncooked | 300 g |
| large eggs, lightly beaten | 4 |
| frozen mixed vegetables | 300 g |
| green onions, sliced, white and green separated | 4 |
| garlic cloves, minced | 3 |
| soy sauce | 45 ml |
| canola oil, divided | 30 ml |
| ground black pepper | 2 ml |
Steps
- 1Cook the rice according to package directions, spread it on a plate and let it cool for 10 minutes. Skip this step entirely if you are using leftover rice.
- 2Heat 15 ml of the canola oil in a large frying pan or wok over medium-high heat.
- 3Pour in the beaten eggs, scramble until just set, about 1 minute, and scrape them onto a plate.
- 4Add the remaining 15 ml of oil to the pan, then add the frozen vegetables, garlic and the white parts of the green onions. Stir-fry for 3 to 4 minutes, until heated through and any water has cooked off.
- 5Add the rice, breaking up any clumps with your spoon. Stir-fry for 3 to 4 minutes, letting the rice sit against the hot pan between stirs so it toasts a little.
- 6Return the eggs to the pan, add the soy sauce and pepper, and toss everything for 1 more minute.
- 7Turn off the heat, scatter the green onion tops over the pan and serve.
Eggs bring complete protein along with vitamin D and B12 at one of the lowest costs per gram of protein in the grocery store, which is what makes this protein on a budget rather than just cheap carbohydrates. The mixed vegetables add fibre, vitamin A and folate, and cooking it at home means you control the salt and the oil, which puts it well ahead of most takeaway versions.
This is the dinner for the night; the fridge looks empty because it never actually is. Egg fried rice is built from eggs, a bag of frozen vegetables and whatever rice is sitting in the back of the fridge, and it is on the table in 25 minutes. At roughly 450 calories a serving, it is a balanced plate that will not dent the grocery bill, in the same spirit as the mango avocado salmon bowl on the Hub.
Why is this the empty-fridge dinner?
As a budget dinner, it is difficult to beat, because every component keeps for weeks and none of it is expensive. Good egg fried rice is also the best thing that ever happened to leftover rice, and the lemon herb salmon quinoa bowl on the Hub is the other end of the same weeknight strategy. If cooking cheaply and well is the goal, the black bean and sweet potato tacos on the Hub run on the same logic.
The trick worth knowing is letting the rice sit still against the hot pan for about 30 seconds at a time instead of stirring constantly, which is how you get chewy, toasted bits rather than a soft pile. Day-old rice from the fridge works better than fresh because the grains have dried out and stay separate, so if you are cooking rice earlier in the week, make extra on purpose. Leftovers keep in the fridge for three days and reheat in a hot pan in about five minutes.
Can I use fresh rice instead of day-old?
Yes, with one extra step, and the egg fried rice still works. Cook the rice, spread it on a plate and let it cool for at least 10 minutes so the surface dries out. Warm, freshly cooked rice releases steam in the pan and turns sticky, which gives you a soft pile rather than the separate, toasted grains you want.
How do I lower the sodium?
Use a reduced-sodium soy sauce and start with about 30 ml instead of 45 ml, then taste before adding more. The green onions, garlic and black pepper carry a lot of the flavour on their own. A squeeze of lemon or a splash of rice vinegar at the end also brightens it without adding salt.
Can I add meat or tofu?
Easily. Cook diced chicken, pork or firm tofu in the pan first, set it aside with the eggs, and return both at the end. Add roughly 250 g for four servings. Leftover cooked meat works well too and only needs a minute in the pan to heat through at the final toss.
Eating well on a tight budget is a skill, and it is not one you have to work out alone. Medimap can help you find and book a registered dietitian near you for meal planning that fits your grocery budget, or browse the Health Hub for more budget-friendly recipes.
This recipe and its nutrition notes are general information and not medical or dietary advice. Calorie and cost figures are estimates. If you have a health condition or dietary restriction, speak with your doctor or a registered dietitian.