Serves 1 (easily doubled, etc)
This is my quick and easy version of Egg Fried Rice. This is makes a really nutritious, healthy lunch or dinner accompaniment.
125-150g Cold Cooked Brown Rice (make sure that after you cook the rice initially you cool it as quickly as possible to avoid potentially harmful bacteria)
2 Medium (Free Range) Eggs
50g Brown Onion, finely diced
1 Stick of Celery, finely sliced
2 Medium Mushrooms, sliced
1 Large Handful of Kale or Greens
You could also add any other vegetables that you have such as, Peppers, Babycorn, Peas, Beansprouts, etc
1 Tsp Coconut Oil (alternatively use Groundnut or Vegetable Oil)
1 Tbsp Soy Sauce (Reduced Salt)
1 Tsp Sesame Oil
1/2 Tsp Garlic Granules
Pinch of Chilli Flakes
Salt & Pepper
Firstly whisk the eggs and milk together in a bowl and add salt and pepper. Heat a wok or large frying pan and cook the eggs for 3-4 mins, moving regularly to make scrambled eggs. Remove the cooked eggs from the wok and set aside in a bowl.
Add the coconut oil to the wok and heat, then add the chopped onion and celery. Cook for 1-2 mins until they start to turn translucent then add the remaining vegetables. Stir fry for another 2-3 minutes, adding small amounts of water if necessary to prevent them from browning too much.
Add the cooked rice and the scrambled eggs, and combine well. Add the sesame oil, soy sauce, garlic and chilli, and mix well. Allow to heat through, which should only take another minute or so.
Serve and add any extra seasoning if necessary.
For a more substantial meal you could also add another protein such as chicken, prawns or tofu.
Nutrition per serving; 489kcal, 20g fat, 55g carbs, 26g protein, 11g sugar