About the recipe
Fried rice is really comforting and, cooked as here, its full of nutrients, too. Brown rice is a complex carbohydrate, meaning that it releases energy slowly. It's packed with fibre to keep you full, and high in selenium, manganese and antioxidants. Eggs are a must-have for me in any fried rice and they are a good protein source. The veggies provide a host of vitamins and minerals and add some great texture to the dish. This is an easy everyday dish perfect for sharing, and a smaller portion makes a great accompaniment, too.
Brown rice -
40g/1½oz red or
Cold water -
Rapeseed oil -
1 teaspoon freshly grated peeled root
1 smallâ€“medium, peeled and finely diced
Sugar snap peas -
50g/2oz, washed and sliced on an angle
Tenderstem Broccoli -
50g/2oz stalks, washed and sliced into 1cm/½ inch pieces
Edamame beans -
75g/3oz frozen, thawed
1 free-range medium, lightly beaten
Low sodium light soy sauce -
1 teaspoon tamari or
Ground white pepper -
Toasted sesame oil -
- Wash the rice in water, rinse until the water runs clear, then drain. Place in a medium pan with the water and bring to the boil.
- Place a tight-fitting lid on the pan, turn the heat down to low and cook the rice in its steam for 20â€“25 minutes until cooked. Fluff up the grains with a fork.
- Heat a wok (or pan) over a high heat and add the rapeseed oil. Give it a swirl, then add the ginger and cook for a few seconds. Tip in the carrot and cook, stirring, for 1 minute. Add the sugar snap peas, broccoli and edamame beans and toss for 30 seconds. Then add in the rice.
- Make a well in the centre, add the beaten egg and toss for 1 minute. Season with the soy sauce or tamari, white pepper and sesame oil. Take off the heat and serve immediately.