Healthy Fried Rice.

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Australian Rural-lit and historical fiction author and artistRyn Shell

Healthy fried rice

Precook your rice in a thermos cooker if traveling.
This saves your bottled gas supplies by using minimum fuel.
There will not be any uneaten leftovers with this delicious rice dish.


Olive oil, 1 teaspoon(s)

Egg(s), raw, 1 42g egg(s), lightly beaten

Shallot(s), peeled, 3 shallot(s), sliced diagonally

Carrot(s), 0.5 small carrot(s), thinly sliced

Broccoli, 0.5 cup(s), chopped

Baby sweetcorn, canned in brine, drained, 25 g

Bamboo shoots, canned in water, drained, 0.25 cup(s), drained and rinsed

Brown rice, cooked, 0.5 cup(s)

Soy sauce, 0.5 tablespoon(s)

Sweet chili sauce, 1 tablespoon(s)

Beef fillet, lean, raw, 50 g, sliced into strips

White wine, medium dry, 1 average wine glass(s)

Mixed Nuts with Dried Fruit, unsalted, 30 g, 1 snack pack

Preparation

1.        Lightly grease a non-stick wok or frypan with oil. Pour in the egg and swirl so that the egg covers the base. Cook for 2 minutes or until set. Flip onto a plate and when cool, roll up egg and slice.

2.        Stir-fry shallots, chili, carrot, broccoli and corn until just tender. Add bamboo shoots, rice and sauces. Stir to combine and set aside.

3.        Add beef strips to the pan with a drop of oil if necessary and stir-fry for 2 minutes or until browned. Remove from pan and serve with rice and vegetables.

4.        Enjoy with a glass of wine and snack on your fruit and nut mix when you like!


TIP: This meal makes great leftovers, so double up the recipe and enjoy for lunch tomorrow!

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