Ham & Egg Fried Rice
- Flow High Performance
- Apr 2
- 2 min read
Updated: Apr 16

INGREDIENTS
Rice
2 metric cups Jasmine Rice (or any other medium- or short-grain rice)
1tsp Cooking Salt (or 1/2tsp Table Salt)
1tsp Chicken Stock Powder
1/2tsp White Pepper
Vegetables
1/2 medium Carrot
1/4 metric cup Frozen Peas
2 Spring Onions (aka Green Onions, Scallions)
Proteins
4 Eggs
200g / 7oz Diced Ham
For Cooking
2 tbsp Cooking Oil (e.g. Vegetable, Canola, Sunflower etc.)
2tbsp Soy Sauce
METHODS
Step 1: Cook the rice
Wash 2cups of rice 3-4 times then strain
Add to a pot or rice cooker with enough water to cover the surface by 1-2cm / 0.4-0.8in
If using a rice cooker, switch to 'cook' mode and allow to cook by itself
If using a pot, bring to a boil over high heat. Cover with a lid, and cook over low heat for 10 minutes. Turn the heat off, but keep the lid on for a further 10 minutes
Add 1tsp cooking salt, 1tsp chicken powder & 1/2tsp white pepper to the cooked rice and mix
Spread out on a tray until cool and dry to the touch
Step 2: Prepare the other ingredients
Finely dice half of a carrot and add to a bowl
Add 1/4cup frozen peas to the same bowl as the carrot and combine
Slice 2 spring onions into thin rounds and set aside in a separate bowl
Crack 4 eggs into a bowl and beat until well combined
Dice 200g / 7oz of ham and set aside in a separate bowl
Step 3: Cooking
Heat a carbon steel wok over high heat until smoking
Reduce the heat to low and add 1tbsp of cooking oil. Swirl the oil to coat the surface of the wok
Add half the beaten eggs and stir until 50% cooked
Add half the cooled rice. Stir-fry over high heat until the grains are loose and separated
Add half the carrot & peas, and half the diced ham. Stir fry for 1-2 minutes
Add 1tbsp soy sauce around the edges of the wok. Let it sear for 10-20 seconds without stirring. After 10-20 seconds, stir-fry for about 1 minute, or until the excess liquid from the soy sauce has evaporated
Turn the heat off and add half the chopped spring onion. Stir to mix through
Remove the first batch of fried rice from the wok
Wipe any residual food left in the wok
Repeat the same cooking process with the other half of the ingredients
Step 4: Storage & serving
Evenly distribute the fried rice between 4 containers
Store in the fridge for up to one week
To serve, microwave to reheat and enjoy!
VIDEO
NUTRITION
Servings: 4
Nutrition per serving:
Calories - 559
Protein - 23.5g
Carbohydrate - 82.1g
Fat - 14.1g