High-Protein Egg-Fried Rice (Leftovers Bowl)

What you need

• Wok or large frying pan
• Bowl

Ingredients

• 2eggs
• 200 gliquid egg white— a carton, or the whites of 5–6 eggs
• 200 gcooked rice— cold, from the fridge — about 70 g dry
• 60 gfrozen peas
• 1carrot, finely diced
• 1 handful (about 150 g)leftover vegetables— broccoli, peppers — whatever the week left
• 2spring onions, sliced
• 1 tbspsoy sauce
• 1 tsptoasted sesame oil
• 1 clovegarlic, grated
• 1 cmfresh ginger, grated
• 1/4 tspwhite pepper— plus sriracha to taste

How to make it

1. 1

   Use cold rice from the fridge, not rice you cooked twenty minutes ago. Fresh rice still holds its water, and it turns to porridge the moment it hits a hot pan — cold grains have dried and separated, which is the whole trick.

2. 2

   Beat the eggs and egg white together with a pinch of white pepper. Scramble them in the hot pan until just set, then tip them into a bowl. They finish cooking later; leaving them in now is what makes egg-fried rice rubbery.

3. 3

   Add the sesame oil, then the carrot, peas and leftover vegetables. Stir-fry over high heat for 3 minutes.

4. 4

   Add the garlic and ginger for 20 seconds, then the cold rice. Press it flat against the pan and leave it alone for a minute at a time so it catches and crisps rather than steaming.

5. 5

   Pour the soy sauce down the side of the pan, fold the egg back through in large pieces, and take it off the heat.

6. 6

   Finish with spring onion and sriracha. This one is made to be eaten now, not stored — if there is any left, it keeps one day.

Per serving, roughly

Energy

~600 kcal

Protein

~43 g

Carbs

~62 g

Fat

~15 g

These are estimates calculated from standard ingredient values. Your numbers will shift with the exact products you buy and with how generously you fill the plate — oil, sauces and cheese move them the most.

Variations