Recipe: Very Special Fried Rice
Basmati rice has the lowest GI level of any rice, including brown rice, and it’s quick and relatively bulletproof to cook. The addition of shredded omelette provides good quality protein, and lots of different coloured vegetables each bring their own vitamins and minerals. This is another good lunchbox meal; leftovers are just as good cold as they are hot.
1 cup basmati rice
4 eggs, whisked lightly with 2 tbs cold water
50 ml vegetable oil
1 clove garlic, finely sliced
1 tbs ginger, finely grated
½ cup peas, fresh or frozen
1 medium carrot, finely diced
1 cob corn, kernels removed or ½ cup frozen corn
1 medium zucchini, finely diced or grated
½ cup broccoli, broken into small florets
½ cup red capsicum, finely diced
100 grams mushrooms, diced
50 ml light soy sauce
• Place the basmati rice in a small saucepan with 1.5 cups of cold water.
• Bring to the boil, give it a stir, and turn down as low as possible. Cover with a lid and cook for 12 – 15 minutes. Remove from the heat and allow to sit covered for 10 minutes.
• Heat a wok or large non-stick pan, rub with oil and cook half of the egg mixture until just set, then turn out onto a chopping board to cool. Repeat with the other half of the mixture. Once both omelettes are cool, roll up together and cut into 5mm strips. Set aside.
• Heat the oil in the wok and quickly fry the garlic and ginger, then add all of the vegetables and stir fry for 3 – 4 minutes.
• Add the rice and stir over the heat for another couple of minutes until everything is well combined. Add the omelette strips and soy sauce and mix through.
• Serve with extra soy sauce to sprinkle on if needed.