Fridge-raid fried rice

SERVES 4 PREP 15 mins COOK 15 mins EASY

2 tbsp vegetable oil

1 white onion, inely chopped 1 carrot, inely chopped

100g green beans, chopped

1 red or yellow pepper,

finely chopped ½ medium broccoli, chopped

into small lorets

150g cooked chicken (or any other

meat), roughly chopped 300g cold cooked rice

2 eggs, beaten

1 tbsp each sesame oil and

oyster sauce

1 spring onion, inely sliced

1 tsp toasted sesame seeds

1 Heat half the vegetable oil in a wok or a frying pan over a medium-high heat, and stir-fry the onions, carrots and green beans for 5 mins. Add the peppers, broccoli and chicken, and stir-fry for 3 mins more.

2 Tip in the rice and stir-fry for another 4 mins until all the grains of rice have separated. Push the rice and vegetables to the side, then add the remaining vegetable oil to the other. Crack in the egg and scramble briefly before stirring into the veg and chicken mixture.

3 Stir in the sesame oil and oyster sauce to coat, then garnish with the spring onions and sesame seeds.

GOOD TO KNOW healthy • low cal • folate • ibre • vit c • 2 of 5-a-day

PER SERVING 388 kcals • fat 20g • saturates 3g • carbs 29g • sugars 7g • ibre 7g • protein 20g • salt 0.6g

Back when I had to smuggle vegetables into my greens-averse daughter, I concocted ways to secretly pack meals with good stu . My ragu (p59) contains more veg than meat, but it’s chopped small and cooked down, so no one will ever know. I double the recipe and freeze it for quick midweek dinners. And, my fridge-raid fried rice, below, is really quick and versatile – you can use most veg from the fridge, and it’s a surefire winner.