This is the dinner for the night when you’re tired, the fridge looks bare, and you want something hot, filling, and cheap on the table fast. Built around leftover or pouch rice, eggs, and frozen mixed veg, it delivers steady carbs and a solid hit of protein without any special shopping. Great after a long day or a workout, and it reheats well for tomorrow’s lunch.
Serves 2 · Time 15 min · Style Budget
Ingredients
- 300 g cooked, cooled rice (about 2 cups; leftover or a microwave pouch)
- 4 medium eggs, beaten
- 200 g frozen mixed vegetables (peas, carrots, sweetcorn, green beans)
- 2 spring onions, sliced
- 1 tbsp vegetable or rapeseed oil
- 1 tbsp reduced-salt soy sauce
- 1 tsp sesame oil (optional, for finishing)
- 1 garlic clove, minced (optional)
- Pinch of black pepper
Method
- Heat the oil in a large frying pan or wok over medium-high heat. Add the frozen vegetables and stir-fry for 3-4 minutes until thawed and hot.
- Push the veg to one side, pour the beaten eggs into the empty space, and scramble for about 1 minute until just set, then break into pieces.
- Add the garlic (if using) and the white parts of the spring onions; stir for 30 seconds until fragrant.
- Tip in the cooled rice, breaking up any clumps with your spoon. Stir-fry for 3-4 minutes until the rice is hot through and starting to crisp slightly.
- Pour over the soy sauce and toss everything to coat evenly. Season with black pepper.
- Remove from the heat, drizzle with sesame oil, scatter over the green spring onion tops, and serve straight away.
Nutrition per serving
| Energy | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|
| 426 kcal | 20 g | 55 g | 14 g | 6 g |
Dietitian’s tip
Cooling cooked rice before frying isn’t just for texture: chilling rice raises its resistant starch, a fibre-like carbohydrate that feeds gut bacteria and gives a gentler blood-sugar response. Always cool leftover rice quickly (within an hour) and store it in the fridge for no more than a day, then reheat until piping hot to keep it safe.
General guidance, not individual medical advice. For personalised nutrition, see a registered dietitian.