With just a few simple ingredients you can turn traditional fried rice into a super food-filled, balanced meal.
Time to cook: 15 minutes
Serves: 2, as a main, 4 as a side
Ingredients:
- 1 cup (180g) brown rice, raw
- 2 tbsp sesame oil, or coconut oil
- ½ onion, chopped
- 2 garlic clove, crushed
- 4 stalks kale, stems removed & finely chopped
- 2 tbsp tamari
- 2 egg, optional
- 1 spring onion, finely chopped, to serve
- 2 tsp sesame seeds, to serve
- 1 tsp chilli flakes, to serve
Method:
- Cook the brown rice according to the packet instructions. Set aside.
- Heat the oil in a large saucepan over medium-high heat.
- Add the onion, and sauté for 4-5 minutes until it softs and becomes translucent.
- Add the garlic and sauté for 2-3 minutes.
- Add the kale and stir until it has wilted.
- Add the cooked rice and sauté for another two minutes.
- At this stage, you may choose to add 2 eggs. If so, crack the eggs into a separate bowl and whisk slightly. Then add to hot saucepan with rice, stirring the egg through the mixture until completely cooked.
- Add the tamari and stir to combine. Divide into two bowls, top with sesame seeds, spring onion and chilli flakes, if using.
Notes
You can add 90-120g (3.1-4.2oz) (raw) of your favourite animal protein per serve or for a plant-based option omit the eggs and add 1 cup lentils, chickpeas or beans (or a mix) or or 100g (3.5oz) tempeh or 150g (5.3oz) tofu (1–2 times a week).
You can find this recipe, along with 500 others, in the JSHealth App – try it today for quick, simple, nutritious meal ideas!
