Fried Brown Rice
CAL P/SERVE
310
kJ P/SERVE
1300
FAT P/SERVE
5.8g
SODIUM P/SERVE
997g
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.
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
- Cook rice as per instructions (we used a rice cooker). Once cooked, set aside.
- In 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.
- Add the peas and corn and keep stirring.
- Now 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.
- Serve as a side or on its own for a lunch.
Nutrition Table
Servings: 4
Serving size:322g
| Average Serve | Average 100g | |
|---|---|---|
| Energy | 1300 kJ | 402 kJ |
| 310 Cal | 96 Cal | |
| Protein | 8.4 g | 2.6 g |
| Fat, total | 5.8 g | 1.8 g |
| - Saturated | 0.7 g | 0.2 g |
| Carbohydrate | 51.5 g | 16.0 g |
| - Sugars | 8.4 g | 2.6 g |
| Sodium | 997 mg | 310 mg |
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