Stir-fried brown rice and vegetables
Prep
10 min
Cook
15 min
Serves
4
Skill
Vegetarian
Prep
10 min
Cook
15 min
Serves
4
Skill
High in fibre and a source of iron, this tasty dish is a great healthy choice for dinner.
Ingredients
- 1 tbs olive oil
- 2 brown onions, diced
- 2 cloves garlic, crushed
- 2 tsp fresh ginger, grated
- 1 carrot, diced
- 1 zucchini (courgette), diced
- 1 bunch broccolini, (or broccoli), chopped
- 1 cup brown rice, cooked and cooled
- 3 cups (100g) english spinach leaves, sliced
- 2 tsp soy sauce
- 2 tbs vegetarian oyster sauce
- 1 tbs sweet chilli sauce
- juice of 1 lime
- 1 tsp sesame oil
- 2 eggs
- 2 tbs sesame seeds
Nutrition per serving
1745 kJ
energy kj
13 g
protein
2 g
saturated fat
9.8 g
dietary fibre
56 g
carbohydrate
12 g
sugars
385 mg
sodium
Method
- Heat oil in a wok or large frypan over medium heat. Cook onion and carrot for 5 minutes until just starting to colour. Add garlic, ginger, carrot, zucchini (courgette) and broccolini. Cook for 5 minutes or until slightly soft but still crunchy. Add cooked rice, spinach, sauces and lime juice.
- In a separate dish, lightly whisk the eggs. Move the rice and vegetables to the side of the frypan to create space for the eggs. Drizzle in sesame oil and pour in the whisked eggs, allow to cook for 2 minutes.
- Stir rice, vegetables and egg together. Garnish with toasted sesame seeds.
- 1 tbs olive oil
- 2 brown onions, diced
- 2 cloves garlic, crushed
- 2 tsp fresh ginger, grated
- 1 carrot, diced
- 1 zucchini (courgette), diced
- 1 bunch broccolini, (or broccoli), chopped
- 1 cup brown rice, cooked and cooled
- 3 cups (100g) english spinach leaves, sliced
- 2 tsp soy sauce
- 2 tbs vegetarian oyster sauce
- 1 tbs sweet chilli sauce
- juice of 1 lime
- 1 tsp sesame oil
- 2 eggs
- 2 tbs sesame seeds
Nutrition per serving
1745 kJ
energy kj
13 g
protein
2 g
saturated fat
9.8 g
dietary fibre
56 g
carbohydrate
12 g
sugars
385 mg
sodium
- Heat oil in a wok or large frypan over medium heat. Cook onion and carrot for 5 minutes until just starting to colour. Add garlic, ginger, carrot, zucchini (courgette) and broccolini. Cook for 5 minutes or until slightly soft but still crunchy. Add cooked rice, spinach, sauces and lime juice.
- In a separate dish, lightly whisk the eggs. Move the rice and vegetables to the side of the frypan to create space for the eggs. Drizzle in sesame oil and pour in the whisked eggs, allow to cook for 2 minutes.
- Stir rice, vegetables and egg together. Garnish with toasted sesame seeds.