Vegetable Fried Rice

Difficulty | Serves 8 as a side dish | Book 1

Vegetable Fried Rice book 1

2 cups Basmati rice
1 cup carrots diced
1 cup celery diced
1 cup capsicum diced
1 cup small broccoli florets
1 cup small cauliflower florets
½ cup frozen peas
½ cup frozen beans
½ cup frozen corn kernels
1 cup onion diced or shallots sliced
1 teaspoon crushed ginger (in jar)
1 teaspoon crushed garlic (in jar)
cooking spray
¼ teaspoon ground Chinese five-spice
¼ cup soy sauce 43% less salt

Per serve
FatTotal0.6g
Saturated0.1g
Fibre4.3g
Protein6.5g
Carbs46.0g
Sugar3.6g
Sodium308mg
Kilojoules916 (cals 219)
GI RatingHigh

Method

  1. Cook rice according to the instructions on back of packet. Drain and rinse well.
  2. Microwave vegetables in a little water on high for 10 minutes or until cooked to your liking.
  3. Sauté ginger and garlic for 1 minute in large non-stick frypan that has been coated in cooking spray. Stir in rice and five-spice, add soy sauce, mix well.
  4. Add vegetables then toss ingredients together until well combined.

Variation: Add ¼ cup (30g) roasted pine nuts, sprinkle on top before serving.

Note: Ideal for vegans and vegetarians.

Suitable to be frozen.

Dietitian's tip

A great way to boost your vegetable intake. Aim for 5 serves of vegetables a day.

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