Quick fried rice
This is quick and easy to pull together, and you can vary up the veg depending on what's in the fridge/cupboards. With lots of colour it appeals to kids so it's a good way to get some veg in them!
Ingredients
- 1 tbsp rapeseed oil
- 2 onion (peeled and finely chopped)
- 2 pepper (red, yellow or orange) (seeded and chopped small)
- 2 medium carrots (peeled and grated)
- 1 courgette (grated)
- 250 g frozen peas
- 6 egg (beaten)
- 1 can sweetcorn (drained)
- 200 g pre cooked brown rice (weight when dry)
- 3 tbsp tamari (or soy sauce)
- 1.5 tbsp sesame oil
- 2 tbsp lime juice
Instructions
- (Cook the rice per the packet instructions (around 25 mins) if it's not pre-cooked.)
- Heat the oil and fry the onion and pepper until the onion is transparent and soft (around 5 mins).
- Add the carrots, courgette and peas and fry for a further 3 minutes.
- Make space in the veg and add the egg mix. Move around until it is starting to resemble scrambled eggs. Mix into the rest of the veg.
- Add the cooked rice and stir to heat through.
- Add in the tamari, seasme oil and lime to taste. Serve.
Notes
Prep Tips:
If you've pre-cooked some rice at the start of the week or on another day, you can have this on the table in around 15 mins. Even quicker if someone helps you chop the veg!
I put some of the lime and soy into the rice and then put them on the table for people to help themselves and make it as strong or weak tasting as they like - this is a particularly good idea if you've got some fussy eaters.
This makes 4 large servings, we find that we usually have some leftover for a lunch the next day.
Health Tips:
It's important to eat vegetables of all colours as the colour of vegetables generally comes from the plant nutrients in them, so purple and red vegetables both have different nutrients and we need ALL of them to be really healthy - hence the term 'Eat the Rainbow' - make sure you're including vegetables of all colours in your meals across the week. This meal has yellow, green, orange, white and red!
Eco Tips:
Use organic carrots so that you can eat the skin - not only does this make prep easier, it also results in less food waste. Unfortunately, these are usually packed in bags, but they are recyclable with other plastic bags and the benefit to the environment of organic farming is huge.
NUTRITION: Amount and (% RDA)
Calories: 571kcal (29%)Carbohydrates: 83g (28%)Protein: 22g (44%)Fat: 19g (29%)Saturated Fat: 4g (25%)Trans Fat: 1gCholesterol: 246mg (82%)Sodium: 639mg (28%)Potassium: 1056mg (30%)Fiber: 11g (46%)Sugar: 16g (18%)Vitamin A: 8163IU (163%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 7mg (35%)Vitamin B5: 3mg (30%)Vitamin B6: 1mg (50%)Vitamin B12: 1µg (17%)Vitamin C: 122mg (148%)Vitamin D: 1µg (7%)Vitamin E: 3mg (20%)Vitamin K: 29µg (28%)Calcium: 109mg (11%)Copper: 1mg (50%)Folate: 163µg (41%)Iron: 4mg (22%)Manganese: 3mg (150%)Magnesium: 156mg (39%)Phosphorus: 482mg (48%)Selenium: 22µg (31%)Zinc: 4mg (27%)
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