Egg Fried Rice

Brown rice takes longer to cook than white, but on a fasting day it’s so much better than white for filling you up. It’s better any day really, because it has a lot more nutritional value than the more processed white version. It doesn’t keep so well, though, with a shelf life of six months compared to white rice’s potential shelf life of 25 to 30 years!.

Recipe for Egg Fried Rice (serves 4)

Ingredients for Egg Fried Rice200g brown basmati rice
165g broccoli, cut small
2 tsp sunflower oil
1 tsp sesame oil
4 spring onions, trimmed and sliced
290g lean beef or mushrooms, cut into thin strips
2 eggs, beaten
3 tbsp soy sauce

Total calories per serving: 400 (with beef) or 285 (with mushrooms)

Method: Cook the rice in two cups (500ml) of water for 20 minutes, or until tender. Steam the broccoli for a few minutes (you can do this by sitting the broccoli atop the almost-cooked rice). Heat a wok or large frying pan and add the oil when it’s good and hot. Cook the beef or mushrooms for a minute or two (if you’re using mushrooms, you might want to use more oil (a tablespoon is about 30 calories)), then add the sliced spring onions, broccoli and rice, stirring for a minute. Push the rice mixture to the side of the pan and add the eggs, then stir the eggs into the rice until they are cooked. Turn off the heat and add soy sauce to the rice before serving. I topped this off with some alfalfa sprouts (negligible in calories!).

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