Ahh fried rice. The dish everyone gets Chinese takeaway for, right? Well, despite the 'fried' in the title, it doesn't have to be unhealthy and can certainly make for a balanced mid-week meal. How you ask? Well, by a few simple swaps:
- White rice for brown rice (using the microwave version makes it even faster)
- Bacon for lean ham
- Regular soy sauce for reduced salt soy sauce
- Excess vegetable oil for a smaller amount of olive oil
- Extra veg!
Quick and healthy fried rice
2 C cooked brown rice
4 eggs, lightly beaten
8 thin slices lean ham, diced
2 Tbsp reduced salt soy sauce
1 tsp minced ginger
1 tsp minced garlic
1 brown onion, finely diced (or 1/2 bunch spring onions, white parts sautéed at start and green parts added to garnish at the end)
4 C finely chopped vegetables (I used beans, carrots and mushrooms, but you could also add peas, broccoli, zucchini, capsicum, etc)
- Pour beaten egg into a large frypan sprayed with a little olive oil and spread out to form a thin omelette. Cook over a medium heat until cooked through, flipping once. Remove from pan and cover with foil to keep warm.
- Saute onion in the same pan with another spray of olive oil until translucent. Add garlic, ginger and ham and cook, stirring for 1 minute. Add vegetables and cook over medium heat until just soft.
- Add cooked rice and soy sauce to pan, stirring until mixed well. Divide among 4 bowls.
- Meanwhile, roll omelette and slice into 1cm thick scrolls. Place 1/4 of the egg scrolls onto each bowl of fried rice.