Vegetable Fried Rice
Serves: Serves 2 (each serving contains approximately 380 kcal)
(Approx kcal per serving)
100g wholegrain brown rice
1 head of broccoli (you need 400g florets)
120g pak choi
2 garlic cloves
1 knob fresh root ginger (for 1 tablespoon thinly sliced)
100g shitake mushrooms (or use ordinary or chestnut)
20g natural skinned peanuts
1 ½ teaspoons rapeseed oil (7.5g)
¼ teaspoon dried chilli flakes
2 teaspoons reduced sodium soy sauce (10g)
freshly ground black pepper
Rinse the rice well in a sieve and then add to a saucepan with 300ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes without lifting off the lid, then turn off the heat and leave to sit for another 10 minutes for perfectly cooked rice (or simply cook according to packet instructions). Spread out on to a tray and allow to cool to prevent further cooking or use leftover rice, which this type of recipe is perfect for.
Break off the broccoli into florets and then using a small sharp knife, cut into small bite-sized florets – you will need 400g in total. Trim the pak choi and cut into slices. Peel and thinly slice the garlic and ginger – you will need one tablespoon of ginger. Trim and thinly slice the shitake mushrooms.
Heat a work or large frying pan over a medium heat. Add the peanuts and stir-fry for a few minutes until toasted. Tip on to a chopping board. Leave to cool and then roughly chop.
Put the wok back on the heat and add half a teaspoon of the oil, swirling up the sides, then tip in the broccoli and stir-fry for 3-4 minutes until tender. Tip on to a plate and set aside.
Add the rest of the oil to the wok and again swirl up the sides. Stir-fry the garlic, ginger and chilli flakes with the mushrooms for 1-2 minutes until sizzling and lightly golden.
Tip the cooked rice into the wok and stir-fry for a few minutes until piping hot. Break the eggs into a bowl and lightly beat, then make a well in the centre of the heated rice and then tip in the eggs. Leave for 20 seconds or so until it starts to set then begin to gently break up with a wooden spoon and toss until evenly combined. Season with plenty of pepper.
Return the cooked broccoli to the wok with the pak choi and then sprinkle over the soy sauce, toss until evenly combined and season with pepper. Continue to cook until everything is piping hot.