If you need something healthy and easy to make, then this recipe is for you.
This fried rice recipe is great to make in batches and eat at lunch time over the course of three days. However, make sure you re-heat properly.
It’s also versatile. You can choose to use whichever meat you like, use meat substitute or don’t use any meat at all.
Choose the veggies that you enjoy. For the best health boost, use a variety of different coloured veggies to get lots of different vitamins.
Make sure you use a cooking spray over oil. You may be surprised how high in calories oil is.
I have on purposely not told you how much rice, meat & veg to add to your recipe. This is so that you can decide this based on your own goals. If you are trying to lose weight, use a smaller amount of rice and more vegetables. As a guide though, for 2 potions, I would use roughly 200g of meat, just over ½ cup of rice (uncooked) and a large plate full of veg.
To make this recipe even easier I tend to use frozen garlic that you can just throw in the pan. I also use frozen mixed veg and just heat this up in the microwave before adding to my wok.
Makes – 2 portions
Time: 10 mins prep & 15 mins cooking
Ingredients:
- Rice
- Cooking spray
- 2 Garlic cloves or 1 cube frozen garlic
- Chilli flakes to taste
- Soy sauce
- 1 large onion or 6 spring onions
- Meat or meat replacement (optional)
Your favourite vegetables
Method:
1 – Put rice on to cook – for better results, cook the rice earlier or the day before.
2 – Spray a pan or wok
with cooking spray.
If using meat, cut into small strips.
Chop onion / spring onion into small pieces.
Unless already chopped, chop your selection of veg.
3 – Turn heat on the pan to high and add the meat or meat substitute.
After a minute, turn the heat down to medium and add the garlic and chilli flakes (as a guide, I use about ½ tsp).
4 – Once the meat is fully cooked, add the onions and veg.
Continue to fry for a further 5 minutes or until the veg is cooked to your liking.
5 – Unless already cooked, drain the cooked rice.
Add the cooked rice to the pan / wok* and stir.
6 – Add soy sauce to taste (approx. ½ cup) and stir.
7 – Serve!
You can also add egg to this recipe if you like. Wisk 2 eggs in a cup or bowl and add them to the pan / wok* before you add the rice. Stir them quickly until they are cooked through and look like scrambled eggs.
Meal prep will be even easier and tastier from now on!
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