Tuesday, 12 May 2015

Healthy fried rice

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)

  1. 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.
  2. 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.
  3. Add cooked rice and soy sauce to pan, stirring until mixed well. Divide among 4 bowls. 
  4. Meanwhile, roll omelette and slice into 1cm thick scrolls. Place 1/4 of the egg scrolls onto each bowl of fried rice.
Serves 4

No comments:

Post a Comment