Dan Churchill

Veggie-packed Fried Rice

Dan Churchill
PREP 5 MIN
•
COOK  10 MIN

Dan just made fried rice simple! This super nourishing recipe is loaded with veggies and protein, and a great way to use up leftover rice. Top with your favorite garnishes like cilantro (coriander), chilli or toasted peanuts.

DF

GF

NS

NF

V

Number of servings
2
Ingredients

1 tsp sesame oil

1 carrot (medium) diced

1 bunch of broccolini (160g bunch) cut into 2cm lengths

1 tbs water

1 garlic clove minced

1 1⁄2 cups (240g) pre-cooked brown rice warmed according to packet directions

2 tbs soy sauce (or tamari if gluten free)

1 cup (140g) frozen peas defrosted

1⁄2 cup (20g) bean shoots well rinsed

3 large eggs whisked

salt & pepper, to taste

Methodbased on 2 servings
1

Add oil to a large frypan that has a lid, and place over medium heat. Add carrots and broccolini and stir fry uncovered for a few minutes until they begin to just brown. Add water, cover and steam for a few more minutes until vegetables are just tender.

2

Stir through garlic and cook for another minute.

3

Add rice, soy sauce, peas and bean shoots and stir well to combine.

4

Push rice to the side of the pan, add whisked eggs and as they start to set, stir gently to scramble. Once cooked mix through the rice and adjust seasoning.  (Note, if not using a large frypan, you may need to remove the rice to cook eggs and add rice back once eggs are scrambled.)

5

Divide rice between bowls to serve.

Nutritional Informationper serving

Energy (kJ)

1844 kJ / 440 cals

Protein

23.2 g

Fat

13.3 g

Sat. Fat

3 g

Carbs

49.2 g

Sugar

7.5 g

Fiber

10.8 g

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