Signs of the Times Australia / NZ edition — lifestyle, health, relationships, culture, spirituality, people — published since 1886
Stir-fried Rice and Vegies
- Preparation Time:
25 minutes
- Per Serve:
1040 kJ (245 cals). Protein 16 g. Fat 8 g. Saturated fat 1 g. Carbohydrate 23 g.
Total sugars 8 g. Sodium 700 mg. Potassium 1000 mg. Calcium 110 g. Iron 4.4 mg. Fibre 11 g.
- Cooking Time:
55 minutes
- Serves:
2
Ingredients:
1 tsp sesame oil
2 brown onions, diced
2 cloves garlic, crushed
2 tsp grated fresh ginger
1 carrot, diced
1 zucchini diced
1 bunch broccolini, chopped (or broccoli)
1 cup brown rice,* cooked
3 cups (100 g) English spinach leaves
2 tsp soya sauce
2 tbsp vegetarian oyster sauce
1 tbsp sweet chilli sauce
1 lime, juice only
2 eggs
2 tbsp sesame seeds
Instructions:
1. Heat oil in a wok or large frypan. Cook onion and garlic until soft but not brown.
2. Add ginger, carrot, zucchini and broccolini. Cook for 5 minutes or until slightly soft but still crunchy. Add rice, spinach, sauces and lime juice.
3. In a separate dish, lightly whisk eggs. Move the rice and vegetables to the side of the frypan to create space to cook the eggs. Pour eggs into the pan and allow to cook for 2 minutes.
4. Stir rice, vegetables and egg together. Garnish with toasted sesame seeds.
*White rice is usually used, but brown not only adds extra fibre to the meal, it gives a delightful nutty flavour.
For further information on healthy eating, please contact Sanitarium Nutrition Service
Australia:
Locked Bag 7,
Central Coast Mail Centre, NSW 2252
Phone: 1800 673 392
New Zealand:
Private Bag 92127,
Auckland, New Zealand
Phone: 0800 100 257
