© 2017 Ching He Huang. All rights reserved.

Satisfying Edamame Carrot, Sugar Snap Peas, Egg And Tenderstem Broccoli Red Fried Rice

  1. Serves : 1
  2. Preparation time 10 Minutes
  3. Cooking time 10 Minutes
per serving

Cals


453.00

Protein (g)


23.40

Carbs (g)


44.70

Sugars (g)


8.10

Fat (g)


21.00

Sat Fat (g)


2.90

Fibre (g)


10.10

Sodium (mg)


37.00

Source from

Eat Clean: Wok Yourself to Health

About the recipe

main courses

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. Its 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.

Ingredients
  • Brown rice 40g/1½oz red rice or
  • Cold water 160ml/5½fl oz
  • Rapeseed oil ½ tablespoon
  • Ginger 1 teaspoon freshly grated peeled root
  • Carrot 1 small–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
  • Egg 1 free-range medium, lightly beaten
  • Low sodium light soy sauce 1 teaspoon, tamari or
  • Ground white pepper 1 pinch
  • Toasted sesame oil 1 teaspoon

Steps

  • 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 20–25 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.
Ingredients
  • Brown rice 40g/1½oz red rice or
  • Cold water 160ml/5½fl oz
  • Rapeseed oil ½ tablespoon
  • Ginger 1 teaspoon freshly grated peeled root
  • Carrot 1 small–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
  • Egg 1 free-range medium, lightly beaten
  • Low sodium light soy sauce 1 teaspoon, tamari or
  • Ground white pepper 1 pinch
  • Toasted sesame oil 1 teaspoon