Melanie Marino is an accredited practicing dietitian based in Melbourne, Australia. 


Preparation time: 15 minutes

Cooking time: 10 minutes

Serves 4-6


Spray canola or olive oil

1 egg, lightly beaten

1 onion, finely chopped

1 green capsicum, chopped

200 g button mushrooms, sliced

1½ cups finely shredded cabbage

1 large carrot, grated or thinly sliced

1 cup snow pea sprouts

5 cups cooked brown rice

1 tablespoon chopped fresh parsley

Soy sauce, to taste


Spray a nonstick wok or frying pan with oil and heat.  Add the egg and swirl to create a thin omelette.  When the egg has set and cooked, turn out, cool, and cut into short, thin strips.  Spray the wok or frying pan with oil and heat again.  Add the onion and capsicum and cook over moderately high heat for 2 minutes, stirring constantly.  Add remaining vegetables and stirfry for a further 2 minutes or until the vegetables are just softened.  Add the rice and stir until well combined and heated through.  Stir through the parsley and egg, and season with soy sauce to taste.

Nutritional Information

Energy kJ (Cal) 2735 (653)

Carbohydrate (g) 84

Protein (g) 39

Fat (g) 18

Calcium, Iron, Zinc