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 1 For a non-vegetarian meal, add • 1 children’s serve of meat/alternatives (eggs) minced chicken, pork, beef or 2 • 1 children’s serve of vegetables 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. To receive this document in an accessible format phone 1300 22 52 88 or email [email protected] Except where otherwise indicated, the images in this publication show models and illustrative settings only, and do not necessarily depict actual services, facilities or recipients of services. Copyright © State of Victoria 2016 Vegetarian fried rice 2 .