A quick delicious nutritious Egg Fried Rice from anewu.ie
Have you ever wondered what you could have for dinner that was delicious, nutritious and QUICK! Well this Delicious, Nutritious Egg Fried Rice from anewu.ie could be a great choice. It can be on the table within 20 minutes or less, and is MSG free, gluten free and low sodium by comparison to traditional Chinese take away versions.
This is my own made up recipe and is open to change any way you like, and please remember that I am NOT a chef, just an Irish Mammy who loves food.
I use a cup measure to keep the portions and ratio of protein:carbohydrate:veg:fat in check. Remember, if you don’t know how much fuel is going in, it is difficult to gauge if you have taken in too much or too little. I guarantee that you will not be hungry after this!
- 3 cups of chopped mix veg (or for speed use pre-cut stir fry veg from supermarket)
Opt for as much variety as possible to avail of all the vitamins and minerals(red onions, mushrooms, peppers, carrots, broccoli, shredded cabbage, spinach, water chestnuts etc)Organic where possible
- 2 free range eggs, lightly beaten
- 1 cup of pre-cooked brown rice (always cook extra brown rice when doing a curry, portion into 1 cup sizes, and freeze in small sandwich bags. The rice can be added frozen to this dish, just add it 5 minutes earlier to ensure full defrosting. Alternatively use the branded pre-cooked pre-packaged brown rice from the supermarket, but to ensure a low GL meal, always use brown or wholegrain rice)
- 1 tsp Chinese Five Spice ( I buy mine in Tir Na Nog Health Food Shop )
- 2 tbsp Tamari Sauce (I buy this in Health Food Shop, but it is widely available as it is a gluten free soya sauce)
- 1 tbsp turmeric(Turmeric has fantastic health benefits and may be anti-inflammatory and anti-cancer)
- 3-5 cloves of crushed garlic (Garlic has great anti bacterial and anti fungal properties, great for fighting off cold and flu bugs. For best results, crush the garlic minimum 10 minutes before you need it to allow the allicin enzyme to work. I add it at the very end of cooking to preserve the medicinal properties of the garlic)
- Juice of 1/2 a lemon
- 1 tbsn organic raw coconut oil
1. Heat the coconut oil in a wok
2. Add the veg and stir fry for 2-3 minutes
3. Add the five spice and turmeric, continue to stir fry for a further 3-5 minutes, until the vegetables are almost cooked
4. Add the brown rice and stir fry for 2 minutes
5. When the rice begins to stick to the wok a little add the lemon juice to de-glaze the pan
6. Add the tamari and garlic, stir well and switch off the heat
7. Add the 2 beaten eggs and quickly combine together with a fork (the residual heat in the wok and the heat from the vegetables will cook the eggs. The softer and creamier you leave the eggs the better from a nutritional point of view, but if you prefer firm cooked eggs,then leave the heat on until you have the desired consistency.
Serve on a warm plate with a wedge of lemon and a sprinkle of sesame seeds. Enjoy!
This dish is packed full of soluble fibre, vitamins and minerals, and eggs are one of the best protein sources known to man. The low GL value of the brown rice will keep you fuller for longer and the healthy coconut oil will help to keep you full while transporting the fat soluble vitamins to your cells, with added calcium and vitamins from the sesame seeds. And it is TASTY!
Please let me know if you try this recipe and if you like it or find it easy/difficult. Feedback will help me to decide what type of recipes you would like to see me post.