SW recipe: Healthy fried rice

Serves 4
Ready in about 30 minutes
Syns per serving: FREE


160g dried long-grain rice

300g thin pork loin steaks visible fat removed, cut into strips

Low-calorie cooking spray

200g green beans, trimmed

8 spring onions, roughly chopped

3cm piece fresh root ginger, peeled and finely chopped

1 large red chilli, deseeded and finely chopped

200g baby pak choi, leaves separated

150g small cooked frozen peeled prawns, defrosted

100g frozen peas, defrosted

3 medium eggs

1 tbsp reduced-salt soy sauce


1 Cook the rice according to the pack instructions, then drain and leave to steam-dry. Meanwhile, season the pork. Spray a large, lidded, non-stick frying pan or wok with low-calorie cooking spray and place over a medium-high heat. Stir-fry the pork for 1-2 minutes, then remove from the pan and set aside.

2 Spray the pan with a little low-calorie cooking spray. Add the beans, spring onions, ginger and chilli, and stir-fry for 2 minutes. Stir through the rice and pak choi. Add 3 tbsp water, cover and cook for 2 minutes.

3 Return the pork to the pan with the prawns and peas. Cook for 2 minutes, or until the prawns are cooked through, and the peas are piping hot.

4 Whisk together the eggs and soy sauce. Make a well in the rice mixture using a spoon and pour in the egg mixture. Leave for 15-30 seconds, then quickly stir and leave again. Repeat until the eggs are scrambled, then mix into the rice. Divide between 4 bowls and serve.


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You’ll also be assigned your own highly-trained consultant — a former member who can help you to set your own weight-loss and fitness goals. Members agree that this support is often key to their success.

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