Healthy fried rice
Precook your rice in a thermos cooker if traveling.
This saves your bottled gas supplies by using minimum fuel.
There will not be any uneaten leftovers with this delicious rice dish.
Olive oil, 1 teaspoon(s)
Egg(s), raw, 1 42g egg(s), lightly beaten
Shallot(s), peeled, 3 shallot(s), sliced diagonally
Carrot(s), 0.5 small carrot(s), thinly sliced
Broccoli, 0.5 cup(s), chopped
Baby sweetcorn, canned in brine, drained, 25 g
Bamboo shoots, canned in water, drained, 0.25 cup(s), drained and rinsed
Brown rice, cooked, 0.5 cup(s)
Soy sauce, 0.5 tablespoon(s)
Sweet chili sauce, 1 tablespoon(s)
Beef fillet, lean, raw, 50 g, sliced into strips
White wine, medium dry, 1 average wine glass(s)
Mixed Nuts with Dried Fruit, unsalted, 30 g, 1 snack pack
1. Lightly grease a non-stick wok or frypan with oil. Pour in the egg and swirl so that the egg covers the base. Cook for 2 minutes or until set. Flip onto a plate and when cool, roll up egg and slice.
2. Stir-fry shallots, chilli, carrot, broccoli and corn until just tender. Add bamboo shoots, rice and sauces. Stir to combine and set aside.
3. Add beef strips to the pan with a drop of oil if necessary and stir-fry for 2 minutes or until browned. Remove from pan and serve with rice and vegetables.
4. Enjoy with a glass of wine and snack on your fruit and nut mix when you like!
TIP: This meal makes great leftovers, so double up the recipe and enjoy for lunch tomorrow!
Ryn Shell writes stories of crime, love and Australia.
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Formerly Kathy Shell of Buninyong Gallery.
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