Healthy Fried Rice
This recipe is an attempt to make the classic delicious fried rice a little bit healthier. Fried rice is a great way to make the leftovers in you fridge into a delicious meal. To make this dish healthier were reducing the amount of rice to a bout 30-40% of the dish, and including more vegetables. If you have different vegetables in your fridge to whats listed here thats fine too.
Healthy Fried Rice
Prep time- 10 mins.
Cooking time- 10 mins.
Total time 20 mins.
Serves-2.
Tip- One important tip is to make sure the rice is at least a day old and been kept in the refrigerator, as it cooks and tastes so much better. So if you ever do cook too much rice don’t throw it out, keep it for fried rice the next day.
Ingredients
200-250 grams of cold day old cooked rice.
Favorite protein- beef, chicken, or prawn.
1 Carrot cut into matchsticks.
1 Onion chopped.
1 Spring onion chopped.
1 minced garlic.
1 thumb of minced ginger.
Mushrooms chopped.
Favorite green bitter veg like tenderstem broccoli, kale, peas, or Chinese cabbage.
1 egg.
Olive oil, groundnut oil or butter.
For the Sauce
Oyster sauce, 1 tablespoon.
Soya Sauce, 2 tablespoons.
Sesame oil, 1 teaspoon.
Pinch of Chinese five spice.
Method
1. Par boil the green bitter veg for about 4 mins then plunge in cold water and put aside for later.
2. Cook your protein-
a) Steak- just rub olive oil on it, season with salt and pepper, get the pan super hot and fry on both side for 2 mins then set aside on hot plate with tine foil, and slice into strips just before adding to rice.
b) Prawns season with salt and pepper and fry for 2 mins on each side and then set aside.
c) Chicken- Coat in a tablespoon of cornflour, season with salt and pepper, fry and set aside.
3. Scramble your eggs in butter and then set aside.
4. On amedium heat add more butter to pan and saute garlic, ginger, onions, carrots, mushrooms, and green veg for a couple of mins.
5. Next turn the heat to high. Push all the veg to one side of the pan. Now add more butter to the empty side, once hot add rice on top of butter, then the oyser sauce and soya sauce. start to mix all the veg and rice together, stirring every 15 seconds, for a total of about 3 mins. The rice and veg should be a little browned.
6. Take off heat add spring onions, egg, sesame oil and a sprinkle of Chinese 5 spice, mix and stir well.
7. Serve and enjoy!
Have a go and hope you enjoy!