Nasi Goreng

Nasi Goreng

Nasi Goreng means fried rice in Indonesian. This version is the perfect dish to bulk up with vegetables & if you don't like prawns (aka shrimps) substitute with Chicken.

CAL P/SERVE
322
kJ P/SERVE
1350
FAT P/SERVE
8.8g
CARBS P/SERVE
29.4g
PROTEIN P/SERVE
28g
SUGAR P/SERVE
10.6g
SODIUM P/SERVE
898g
FAT
%
2.8%
ENERGY RDI%
15.5%

The original Indonesian version doesn't contain vegetables or meat however you will find many versions now with many different ingredients.

This recipe is low fat, low sugar and a good source of protein.

Ingredients

  • 2 Cups cooked rice
  • 16 Prawns (aka shrimp) raw, shelled and deveined
  • 1 carrot, diced
  • 4 eggs
  • 2 spring onions, chopped
  • ½ red capsicum, diced
  • 2 Mushrooms
  • 1 stick celery
  • ¼ cup bean sprouts
  • 1 tsp. grated ginger
  • 4 cloves garlic, crushed
  • 3 tbsp. Ketjap Manis (sweet soy, replace with soy and tsp. brown sugar)
  • ¼ tsp. chilli sauce
  • 1 cup broccoli florets
  • 1 tsp. sesame oil

Method

  1. Cook rice as per instructions.  When cooked lay out on a baking tray lined with baking paper, let cool.  When cooled place in fridge to become cold.
  2. Meanwhile in a wok heat sesame oil and capsicum, carrot, celery and broccoli and stir fry for a few mins.  Add ½ cup water to help cook the veg.  Continue to cook for 5 mins. Add ginger and 2 cloves crushed garlic, stir fry 1 more minute and take off place in bowl or plate and set aside.
  3. Put wok back onto heat, drop of sesame oil and stir fry your prawns.  These should take about 3-4 minutes, add mushrooms, garlic and chilli sauce and cook until the prawns are opaque (translucent).
  4.  Add the Veg’s back to the wok, stir together, and then add the rice.  You will need to break up in the wok with your wooden spoon. Pour over the rice the Ketjap Manis and incorporate all together.  Add the bean sprouts and continue to stir an extra minute. Turn off heat.
  5. Now in a frypan, spray a little cooking spray and fry 2 eggs.
  6. Serve the Rice dish immediately and place the eggs on top of the rice.

Nutrition Table

Servings: 4 Serving size:308g
Average Serve Average 100g
Energy 1350 kJ 438 kJ
  322 Cal 105 Cal
Protein 28 g 9.1 g
Fat, total 8.8 g 2.8 g
- Saturated 2.4 g 0.8 g
Carbohydrate 29.4 g 9.6 g
- Sugars 10.6 g 3.4 g
Sodium 898 mg 292 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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