Pantry Staples Rice Here’s a simple, healthy version of fried rice that’s packed with vegetables, lean protein and a smaller serve of rice. You can customise it based on what ingredients you have on hand. Print this recipe Details Serves: 4Number of ingredients: 10To prep: 5 minutesTo cook: 15 minutesDifficulty: Easy Nutrition per servingKilojoules: 896Calories: 214Protein: 6.8gFat: 7.7gSaturated Fat: 1.4gCarbohydrates : 27.2gCarbohydrates per 100g: 14.7gFiber: 4.8gSodium: 323mgPotassium: 339mg Ingredients 1.5 cups cooked brown basmati rice 1 tablespoon olive oil 1 small onion, chopped finely 2 cup frozen or canned, mixed vegetables, drained 2 cloves garlic, crushed 1 large egg, lightly beaten 1 tablespoon salt-reduced tamari (soy sauce) 1 teaspoon sesame oil (optional, for flavour) Salt and pepper to taste Method Cook the rice ahead of time. Allow to cool then place in refrigerator. Heat 1 tablespoon of olive oil in a large frypan or wok over medium heat. Add the onion and mixed vegetables and sauté for 5 minutes, or until they start to soften. Add the garlic and cook for one minute. Push the vegetables to one side of the pan and pour the egg onto the other side. Using a spatula, scramble the egg until fully cooked, then mix them in with the vegetables. Add the cold, cooked rice to the pan, breaking up any clumps with the spatula. Stir everything together, and cook for another 4 minutes, allowing the rice to get lightly browned and crispy in places. Add the soy sauce and sesame oil. Stir to combine, ensuring rice is evenly coated with the sauce.
