Stir-fried brown rice and vegetables

Current rating: 0 (0 ratings)
Serves 6
Prep 10
Cook 15
High in fibre and a source of iron, this tasty dish is a great healthy choice for dinner.

Description

High in fibre and a source of iron, this tasty dish is a great healthy choice for dinner.
  • 1 tsp sesame oil
  • 2 brown onions, diced
  • 2 cloves garlic, crushed
  • 2 tsp fresh ginger, grated
  • 1 carrot, diced
  • 1 courgette, diced
  • 1 bunch broccolini, (or broccoli), chopped
  • 1 cup brown rice, cooked
  • 3 cups (100g) english spinach leaves
  • 2 tsp soy sauce
  • 2 tbs vegetarian oyster sauce
  • 1 tbs sweet chilli sauce
  • juice of 1 lime
  • 2 eggs
  • 2 tbs sesame seeds

Weight, measurement and temperature conversions

View nutrition information per serve

  1. Heat oil in a wok or large frypan. Cook onion and garlic until soft but not brown. Add ginger, carrot, courgette and broccolini. Cook for 5 minutes or until slightly soft but crunchy. Add rice, spinach, sauces and lime juice.
  2. 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. Crack eggs into the pan and allow to cook for 2 minutes.
  3. Stir rice, vegetables and egg together. Garnish with toasted sesame seeds.

Tips

  • Vegetarian oyster sauce is usually made from mushrooms and can be found in some asian grocers and larger supermarkets. You may also find it labelled as ‘mushroom oyster sauce’ or ‘vegetarian stir fry sauce’.

Tips

  • Vegetarian oyster sauce is usually made from mushrooms and can be found in some asian grocers and larger supermarkets. You may also find it labelled as ‘mushroom oyster sauce’ or ‘vegetarian stir fry sauce’.

Nutrition Information