• Gabi Meltzer

Very Veggie Egg Fried Rice


This dish uses loads of veggies and is packed with fibre!

It is great for batch cooking and can be used as is as a vegetarian meal (you may want to add more eggs then) or you can add extra protein of your choice on the side.

This is also a great way to get in vegetables for children, because they are chopped up small and take on the flavour of the dish.

INGREDIENTS

  • 2 tablespoons olive oil, divided

  • 4 eggs, scrambled

  • 1 cup leeks, finely chopped

  • 2 medium carrots, finely chopped

  • 2 cups additional veggies, chopped into small pieces (e.g. snow peas, asparagus, broccoli, cabbage, bell pepper, peas)

  • 1/4 teaspoon salt, more to taste

  • 1 tablespoon grated or finely minced fresh ginger

  • 2 cloves garlic minced

  • Red pepper flakes or 1 chopped chilli

  • 2 cups cooked brown rice

  • 1 cup greens (spinach or baby kale)

  • 2-3 tablespoons reduced-sodium soy sauce

  • 1 teaspoon sesame oil

  • Chili-garlic sauce or sriracha, for serving (optional)

INSTRUCTIONS

  1. Before you get started, make sure that all of your ingredients are prepped and chopped.

  2. Warm a large skillet over medium-high heat. Once hot, spray with Spray & Cook. Add the scrambled eggs and swirl the pan so they cover the bottom. Cook until they are just lightly set, stirring along the way. Transfer the eggs to a bowl and wipe out the pan with a spatula.

  3. Return the pan to the heat and add 1 tablespoon of oil. Add the leeks and carrots and cook, stirring often, until the leeks are translucent and the carrots are tender, about 3 to 5 minutes. (You may need t turn the heat down to medium)

  4. Add the remaining veggies and salt. Continue cooking, stirring occasionally until the veggies are cooked through and turning golden (3 to 5 more minutes).

  5. Transfer the vegetables to the bowl with the cooked eggs. Return the pan to the heat and add the remaining 1 tablespoon oil. Add the ginger, garlic and red pepper flakes/ chilli, and cook until fragrant while stirring constantly (about 30 seconds). Add the rice and mix it all together. Cook, stirring occasionally, until the rice is hot and starting to turn golden on the edges (3 to 5 minutes).

  6. Add the greens and stir to combine and then combine the cooked veggies and eggs. Remove the pan from the heat and stir in the soya sauce and sesame oil. Taste, and add a little more soy sauce if you’d like more soy flavour or salt.

  7. Divide into bowls and serve immediately. You can serve it with chili-garlic sauce or sriracha on the side and with extra protein such as a chicken breast if you prefer. Leftovers store well in the refrigerator, covered, for 3 to 4 days. Use it to add to work lunches with some cottage cheese and salad :)

Enjoy xxx

For personalized guidance in making healthy food choices at home or when out socializing, book a consultation here: https://www.gabilaskerdietician.com/book-online

#recipe #vegetarian #lunch #dinner

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BUC Gym

3rd Floor, The Point Mall

76 Regent Road

Sea Point

Cape Town

8005

GABI MELTZER

Dietician

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