Sides

Fried Brown Rice

This Fried Rice recipe is made with brown rice which is much more nutrtitious than white rice.Brown rice gives this recipe a firmer texture and slight nutty flavour.This recipe is also very flexible and you can add any type of meat or fish to it if you like.

Serves

311

Calories

8.4g

Protein

322g

Serving Size

Protein 8gCarbs 52gFat 6gper serve

Sides

Ingredients

2 cups brown rice
5 cups water
1 large onion, chopped
1 red capsicum, diced
2 large cloves garlic
1 ½ cups peas and corn (frozen)
½ teaspoon chilli (optional)
3 tbsp. soy sauce light
2 tbsp. Ketchup Manis (or hoisin or oyster sauce)
Cracked pepper
1 tbsp. olive oil

Method

1Cook rice as per instructions (we used a rice cooker). Once cooked, set aside.
2In a wok or large frypan heat the oil and stir fry the onion. After a couple of minutes add the red capsicum and keep stir frying for a few more minutes. Now add the crushed garlic and chilli. Make sure the garlic doesn’t burn.
3Add the peas and corn and keep stirring.
4Now add the rice with both sauces, season with pepper and keep stir frying. If a little dry, add some more sauce or a little water until moist.
5Serve as a side or on its own for a lunch.

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Nutrient	Per Serve	Per 100g
Energy	1300kJ	402kJ
Protein	8.4g	2.6g
Fat, total	5.8g	1.8g
Saturated fat	0.7g	0.2g
Carbohydrate	51.5g	16g
Sugars	8.4g	2.6g
Sodium	997mg	310mg

Fried Brown Rice

Ingredients

Method

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