its dead easy and lovely.

fry light
1 egg, beaten with about 2 tbsp water
1 onion , chopped
2 cloves garlic, crushed
1 heaped tbsp curry powder
2 tbsp tomato ketchup
a large handful of frozen peas(about 85g/3oz)
250g leftover cold cooked rice (any type) or a 250g pouch of ready cooked rice
175g cooked chicken or pork , shredded into strips
a good splash of soy sauce

Heat a large non-stick frying pan over a highish heat.spray with fry light Pour in the beaten egg, swoosh it around the pan and leave it to set for a minute. Flip it over like a pancake and let it cook for a minute more on the otherside, then tip it out flat on to a plate.

respray the pan.
Tip in the onion and sizzle for 3-4 minutes until it’s starting to brown, then stir in the garlic, curry powder and ketchup.
Add the peas and cook for a minute or two until they start to defrost. Tip in the rice, cooked meat and a glass of water (100ml/31⁄2fl oz) and cook over a medium heat for 5-6 minutes, stirring as you go, until everything’s piping hot and the rice has taken on the colour of the curry powder.

While your rice is frying, shred the omelette into long strips. Toss the omelette and soy sauce through the rice and cook for a moment more. Scoop the rice on to plates straight from the pan and serve with extra soy sauce for sprinkling over.