Vegetarian fried rice Early childhood services

Try swapping the Ingredients 6 serves 25 serves 60 serves eggs for tofu in this Brown rice (uncooked) 1½ cups 6 cups 14 cups fried rice for a Carrot 1 large 3 large 10 large different vegetarian Red capsicum 1 3 10 option. Spring onion 3 stems (45g) 1 bunch (90g) 2 bunches (180g) Milk protein free Lactose free Canola oil ½ tablespoon 2 tablespoons 3 tablespoons Nut free Minced ginger 1 teaspoon 1 tablespoon 2 tablespoons Vegetarian Peas, frozen 1 cup 750g 1.5kg Low FODMAP Contains eggs Corn kernels, frozen 1 cup 750g 1.5kg Reduced salt soy sauce 1 tablespoon 170mL 400mL

Eggs 6 25 60

Method

1 Cook rice according to packet instructions. Allow to dry out (this may be prepared the day before and refrigerated overnight). 2 Wash the carrot, capsicum and spring onion and dice into small pieces (discarding capsicum seeds and stalk). 3 Heat half the oil in a pan and add the spring onion and ginger. Gently cook. 4 Add carrot and capsicum to pan and cook for 2 to 3 minutes. 5 Add peas and corn and continue to cook for 3 to 5 minutes. 6 Add the cooked rice and soy sauce. Stir to heat through. 7 Crack the eggs into a bowl and whisk. 8 In a separate fry pan, add the remaining oil. When the oil is hot, add the whisked eggs and cook on moderate heat until just set. 9 Remove eggs from fry pan, cut into 1cm strips and stir through the rice and vegetables.

Tips Each serve provides For a non-vegetarian meal, add • 1 children’s serve of meat/alternatives1 (eggs) minced chicken, pork, beef or • 1 children’s serve of vegetables2 turkey between Steps 3 and 4, • 1½ children’s serves of grains3 (rice) and omit or reduce eggs. For 6 serves use 300g, for 25 serves • A good source of vitamin C use 1.25kg and for 60 serves use • A source of iron 3kg. Allergy modifications: • For an egg free option replace egg with chicken or tofu (see quantity recommendations below). • For a gluten/wheat free option, ensure soy sauce is gluten free.

Options include: • Use tofu as an alternative to eggs. Brown tofu on both sides in a separate pan and then stir through rice and vegetables. – For 6 serves use 510g – For 25 serves use 2.1kg – For 60 serves use 5.1kg.

The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.

1 One children’s serve of lean meat, poultry, fish or alternatives is equal to half a serve in the Australian Dietary Guidelines. 2 One children’s serve of vegetables is equal to one serve in the Australian Dietary Guidelines. 3 One children’s serve of (grain) cereal foods is equal to one serve in the Australian Dietary Guidelines.

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Vegetarian fried rice 2