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  • Writer's pictureAttracta Roach


Food waste is a big environment cost, but there is something we can do to stop the waste. Over the next few weeks I am going to give you a few recipes that will help you use up your leftovers. With a little planning, leftovers will be no more and a lot of the food waste can be avoided.

Fried rice is a great weekend meal, as all it needs is a few ingredients. You probably have made it from scratch before, but if you plan your meals for the week, chances are you will have the necessary ingredients leftover to make a very special fried rice.


2 cups of cooked long grain/basmati rice (please read note below before cooking)

2 - 3 tablsp Sesame oil (or oil of your choice)

1 tablespoon soy sauce

2 eggs, lightly beaten

Leftover cooked chicken, shredded or chopped

3 rashers middle bacon or if you have leftover bacon or ham they can be used. Diced

1 carrot diced

1 cup of sliced mushrooms

Half a diced capsicum (colour is your choice)

1 garlic clove, crushed

2 Spring onions or 1 small brown onion, chopped

1 cup frozen peas

1 cup beansprouts (optional)

And any other vegetables you would like. Chop and dice to match everything else.

Meal for 4


  1. Heat a wok over medium-high heat. Add half the oil.

  2. Add the egg and cook like a swirly omelette. Cook until just set. Remove from wok and transfer onto a plate. Roughly chop egg.

  3. Heat remaining oil in wok. Stir-fry the bacon/ham for 3 to 5 minutes or until lightly browned. Remove from wok and transfer onto a plate.

  4. Add onion and carrots. Stir-fry for about 2 minutes.

  5. Add the peas, mushrooms and capsicum. Cook for a further 1 -2 mins.

  6. Add the rice. Break up the rice with your wooden spoon or spatula. Stir-fry for 3 to 5 minutes or until rice is heated through and peas tender.

  7. Mix through the garlic and the cooked bacon, eggs and chicken. Stir into the rice completely.

  8. Add the soy sauce. Stir-fry for 1 minute, making sure everything heated through.

  9. Season with pepper. Sprinkle with the bean sprouts and then serve.

Safety with cooked rice and chicken:

Always cook and store food safely. Both rice and chicken should be cooked thoroughly. The best way to avoid food poisoning from nasty microbes, like Salmonella or Bacillus cereus, is to keep hot food hot (above 60°C) and cold food cold (below 5°C). Store separately and away from raw food. With any unused cooked rice or chicken place in the fridge as soon as possible. Always throw away any cooked food that has not been refrigerated for more than four hours. Use within 2 days of cooking.

Hope you like this makeover of your leftover food. Love to hear what you think of it. Feel free to comment below and give us your suggestions.

Enjoy your fried rice and have an earthly passionate weekend,

Attracta & the earthly passion team.

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