It’s January, you’ve overindulged and added a few extra kilos than you expected. We’re in lockdown (in the UK), it’s super cold (-2) and the gyms are shut. BUT ALAS, we have the solution toll your problems! Well, not really, but it tastes blimmin’ good, is packed full of veggies and satisfies those takeaway cravings through and through.
It’s a healthy version of the classic egg fried rice with added vegetables. Turn it vegan by swapping out the egg for Tofu and you’re good to go.
Making this dish is as easy as it is healthy – so.. very! Just make sure that you’re using day old rice. Best practice here, because you’re always going to make it, whenever you make rice always make double and save half for the next day to make egg fried rice. Do this and thank us later. If you use freshly cooked rice it will become too much like mush and you won’t get the desired texture. So remember, day old rice is the key.
The veggies used in this dish can be swapped out with whatever you’ve got in the fridge – even cooked left over veg would work, just throw it in at the last minute. But freshly cooked veg with “bite” is best. Traditionally, vegetables like carrots, celery, red/white/spring onions and mushrooms are used in fried rices. This dish uses spring onions, carrots and mushroom to give a sweet umami base and then Kale for the added green and health benefits – plus sautéed Kale tastes really good.
If you’re interested to learn about fried rice and and the techniques traditionally used then we urge you to check out Taste Show on YouTube and watch one of their rice compilation videos. Chef Jon is a legend and will change the way you cook Chinese food forever.
This is a really simple dish which can be eaten on it’s own – it’s a star in its own right! But, for all the meat and fish lovers, gym goers and protein aficionados it’s a great base for healthy post work-out meals – paired with Grilled Chicken or Salmon and this really is the perfect healthy gym meal.
Healthy Veggie Egg Fried Rice
- Wooden Spoon
- Chopping Board
- Sharp good quality knife
- 400 g Day old cooked white rice basmati or jasmin
- 1 large Carrot, peeled and finely diced
- 75 g Mushrooms of choice, cut into small chunks
- 75 g Curly kale, roughly chopped and de-stalked
- 50 g Edamame Beans frozen are good to use
- 2 Spring onions, sliced use whites for cooking, green for garnish
- 2 Eggs, whisked
- 20 ml Light soy sauce
- 20 ml Dark soy sauce
- 20 ml Shoaxing Cooking Wine
- Sesame Seeds for garnish
- Lime Wedge for garnish
- 2 tsp Coconut oil
- Measure out the soy sauces and wine
- Dice the carrot and mushroom, slice the Kale and weigh the beans. Cooking time is fast so put all of these into separate bowls.
- Whisk the eggs
- Heat a wok on a medium high heat. Once smoking add a tsp of oil and then right away add the eggs.
- Using a wooden spoon, scramble the eggs until no more liquid is visible.
- Add the carrots, edamme, mushrooms and onion. Add the 2nd tsp of oil and stir fry for about 5 mintues until the carrot is slightly soft. Constantly stir the vegetables to avoid burning. Add more oil if too dry.
- Add the Kale and cook for about 1 minute. Constantly stir to avoid burning.
- Add the wine and cook the alcolhol out - feel free to flame it if safe to do so.
- Add the rice and combine well.
- Add the soy sauces and stir thoroughly. Stir fry for a further minute of two to heat through until piping hot.
- Add into ceral bowls, sprinkle over sesame seeds and a squeeze of lime. Pair with Chicken breast for a prefectly healthy meal.
- Cook this dish on a high heat. Don't worry about it burning. Use the wooden spoon to stir it constantly and you'll be fine.
- Cook the vegetables until they have "bite". Bite means they are no longer crunchy per se, but are not soft and mushy. The texture works so well against the rice.
- Do ensure you use day old rice. It keep the correct texture.
- Light and dark soy sauce provide different flavours. We urge you to have and use both.
- Use a healthy oil like Coconut oil in keeping with the dish. It's not traditional, but it's worth the swap. You can use any oil in reality.
- Use any vegetable you have in your fridge. Broccoli, cauliflower, asparagus - ANYTHING. It will all work.
- Break up the cold rice with a wooden spoon as soon as it's added to the wok.