English Egg Fried Rice (100 G)

Use a smaller rice portion and bulk the dish out with non-starchy vegetables such as broccoli, mushrooms, peppers, spinach, or cauliflower.

Swap some or all of the white rice for cooked pearl barley, quinoa, or cauliflower rice.

Keep the egg and add extra protein such as tofu, chicken, prawns, or edamame to slow digestion and improve fullness.

Choose cooked-and-cooled rice that is reheated for the fried rice, and avoid overcooking it until very soft.

Limit sweet chilli sauce, sugary stir-fry sauces, and large amounts of ketchup; season with garlic, ginger, spring onion, vinegar, sesame oil, and reduced-salt soy sauce instead.

Take a 10–20 minute easy walk after the meal and avoid pairing it with sugary drinks or dessert.