This is a great way to use up leftover rice - an added bonus that it's quick, tasty and you can bump it up nutritionally with plenty of veges too. Frozen veges retain their nutrients well, so don't be afraid to use the peas, carrot and corn mix that you can get from the supermarket. If you take out the vege cutting and prep work, you can throw this meal together in 15 minutes!

INGREDIENTS

• 3/4 cup cooked long grain rice
• Large handful cooked and peeled prawns
• 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)

METHOD

In a large frying pan, add oil over medium heat. Add garlic and cook until fragrant. Add prawns and cook until well heated through. Add vegetables and stir fry until tender.

Push everything to one side of the pan, add eggs to the empty side and fold until cooked.

Add cooked rice, then pepper.

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

TIP: You can use fresh prawns instead, just cook for a little longer. Also, other rice can be substituted but due to the starch content of long grain it will give you the best result.

Image / NZ Real Health