This simple meal is a great way of using up leftover brown rice. Brown basmati is best, since the grains remain separate yet fluffy when cooked. Do make sure you reheat the cooked rice thoroughly until it is piping hot.
SERVES 4 PREPARATION 20 minutes COOKING 15 minutes
1 tbsp coconut oil
1 tsp sesame oil
1 large onion, sliced
1 large red pepper, halved, deseeded and sliced
200g/7oz/scant 2 cups choi sum, sliced
2 large garlic cloves, chopped
5cm/2in piece fresh root ginger, peeled and grated
150g/5½oz/1¼ cups frozen petits pois
300g/10½oz cooked and peeled prawns/shrimp
350g/12oz/scant 2 cups cooked cold brown basmati rice
3 tbsp reduced-salt soy sauce (no added sugar)
3 eggs, lightly beaten
1 tbsp sesame seeds, toasted (optional)
1 handful coriander/cilantro leaves, chopped
freshly ground black pepper
1 Heat the coconut and sesame oils in a large wok or frying pan. Add the onion and stir-fry for 3 minutes, then toss in the red pepper and choi sum and cook, stirring, for 3 minutes.
2 Next add the garlic, ginger and petits pois, then stir-fry for another minute. Stir in the prawns/shrimp and rice and heat through, stirring continuously.
3 Make a well in the centre of the rice and pour in the soy sauce and eggs and draw the rice into the egg mixture, stirring continuously, making sure it does not stick to the bottom of the wok.
4 When the egg has cooked, season with pepper, sprinkle with the sesame seeds, if using, and scatter with the coriander/cilantro before serving.
The health benefits of ginger have been well documented for centuries, but more recent research has shown that ginger reduces blood pressure and boosts circulation. Ginger also increases the release of insulin secretion and increases the uptake of glucose in fat cells.
Food Facts per Portion
Calories 345kcal • Total Carbs 32.8g • total sugar 5.9g • added sugar 0g