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Photo of Fried rice by WW

Fried rice

Total Time
25 min
15 min
10 min
Take away or Asian style fried rice can be really oily and high in fat. Instead of ordering takeaway, cook this healthy version at home.


Microwave basmati rice

500 g, (2 x 250g packets)


2 small, lightly beaten

Green shallot(s)

3 individual, thinly sliced

97% fat-free deli sliced ham

100 g, chopped

Canned corn kernels in brine, rinsed, drained

1 125g can, (1 x 125g can)

Red capsicum

1 medium, finely chopped

Green capsicum

1 medium, finely chopped

Cooked peeled prawns

200 g, deveined

Cooked skinless chicken breast

200 g, shredded

Reduced salt soy sauce

2 tbs

Oil spray

2 x 3 second spray(s)


  1. Heat rice in microwave following packet instructions.
  2. Meanwhile, lightly spray a wok or large non-stick frying pan with oil and heat over high heat. Add egg and swirl to evenly coat wok. Cook for 1 minute or until firm. Slide egg onto a chopping board. Roll up tightly then slice thinly.
  3. Lightly re-spray wok with oil and return to high heat. Add shallot, ham, corn, capsicums and prawns and stir-fry for 1 minute or until prawns are tender and heated through. Add rice, chicken and soy sauce.
  4. Stir-fry for a further minute or until all ingredients are heated through and well combined. Serve topped with egg.


TIP: For a vegetarian version, simply omit the meat and add tofu instead.