We have included as one of the sauces Kecap Manis which is available in most supermarkets and Asian Groceries. If you don't have this on hand, use oyster sauce or hoisin sauce. Fried rice is a very economical & easy meal to prepare.
- 1 tbsp. olive oil
- 2 tsp. crushed ginger (we used from a jar)
- 2 cloves garlic, crushed
- 1 medium onion, finely sliced
- 1 stick celery, finely chopped
- ½ red capsicum, finely diced
- 2 carrots, peeled and chopped
- ½ can corn kernels, drained
- ½ zucchini (aka corgette), chopped
- 2 cups cooked basmati rice
- 8 mushrooms, sliced
- 2 tablespoons kecap manis
- 3 tbsp. soy sauce, light
- 2 tbsp. oyster sauce
- 2 tbsp. low fat milk
- 2 eggs
- Heat wok or large frying pan over medium heat. Add oil and onion and sauté for 2 minutes.
- Add carrot, celery, zucchini, ginger, garlic and capsicum, saute for 5 mins. You can add a splash of water if you like.
- Splash a little soy over vegetables
- Meanwhile mix eggs and milk in a small bowl, and add to pan. Keep stirring as the egg cooks. Add corn and mushrooms, a splash of soy and keep stirring for a couple more minutes.
- Combine rice & drizzle all the sauces over the mixture and keep stirring until all incorporated.
- Season with some cracked pepper and serve immediately.
Servings: 4 Serving size:314g
|Average Serve||Average 100g|
|Energy||1170 kJ||372 kJ|
|279 Cal||89 Cal|
|Protein||12.1 g||3.8 g|
|Fat, total||7.2 g||2.3 g|
|- Saturated||1.7 g||0.5 g|
|Carbohydrate||37.3 g||11.9 g|
|- Sugars||13.9 g||4.4 g|
|Sodium||1420 mg||453 mg|
This ebook contains 20 of our favourite chicken recipes. These include Cartwheel of Chicken, Spanish Chicken, Dijon Chicken, Risotto, Butter Chicken, Creamy Chicken Pasta, Honey Chicken, Honey Citrus Salad, Chicken Broccoli Bake, & more.
This collection of drinks recipes ranges from smoothies to juices. Most of these include fruit so they are a great way to tick off your daily fruit intake. This ebook includes 11 delicious recipes which you can print or save to your tablet or computer.
This printable eBook has a variety of vegetarian recipes including Risotto, Chickpea Burger, Vegetarian Fried Rice, Sweet Potato Bake, Stuffed Tomatoes, Semolina Gnocchi, Frittata, Curry Puffs, Zucchini Bake, Moroccan Tagine.
This printable eBook has great muffin recipes which include Apple & Cinnamon, Chocolate & Banana, Banana Almond & Cinnamon, Peach & Blueberry, Pear & Raspberry, Peach & Fig Baby Cakes, Gluten Free Choc Pear, & Banana & Sultana.
The Stir Frys in this printable eBook include Beef & Vegetable, Sesame Chicken, Beef Chow Mein, Chinese Orange Pork Stir Fry, Thai Chilli Beef, Vietnamese Pork Stir Fry, Beef & Blackbean, Ginger Chicken, Thai Chilli Pork, Vietnamese Chicken Stir Fry.
Winter time all you want is comfort food. These 10 recipes will satisfy your craving for warm filling dinners without the guilt. This PDF can be printed or saved to your tablet or computer.
If you are not on a carb free diet then this is perfect. Pastas are great to cook after work as they can incorporate vegetables and meat as a tasty, easy to make dish. This PDF can be printed or saved to your tablet or computer.
In this ebook there are breakfasts featuring plenty of fruit and vegetables, as well as dairy, and meat, so there's sure to be something for everyone. This PDF can be printed or saved to your tablet or computer.