Kale and broccolini rice with fried egg

Try our healthier fried rice recipe - it's full of fresh veg, dairy-free, vegetarian and low in calories too.

Serves: 4

Time to make: 30 mins

Ingredients

1 tablespoon olive oil
4 spring onions, thinly sliced, plus extra to garnish
2 cloves garlic, crushed
2 teaspoons grated fresh ginger
2 medium carrots, peeled, cut into matchsticks
2 bunches broccolini, trimmed, cut in 4cm lengths, or 4 cups small broccoli florets
2 tablespoons water
1 large red capsicum, seeded, thinly sliced
100g trimmed kale, chopped (see tip)
2 ½ cups cooked brown rice
1 ½ tablespoons tamari
spray oil
4 eggs

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

Stay Awake

1 Heat oil in a large wok over a high heat. Stir-fry spring onion, garlic and ginger for 30 seconds, or until fragrant. Add carrot, broccolini and water. Stir-fry for 1 minute. Add capsicum and stir-fry for 1–2 minutes, or until vegetables are starting to soften. Add kale and stir-fry for 1–2 minutes, or until just wilted. Add brown rice and tamari to wok. Toss gently until combined and heated through.

2 Meanwhile, lightly spray a large non-stick frying pan with oil and place over medium-high heat. Fry eggs for 2–3 minutes until just set, or cooked to your liking.

4 Divide rice between bowls and top each with a fried egg and extra spring onion.

Variations

For a spicy kick, serve rice drizzled with hot chilli sauce.

Make it gluten free: Check tamari is gluten free. And check hot chilli sauce (if using) is gluten free.

Make it vegan: Top with pan-fried mushrooms instead of egg.

HFG tip

1 small bunch or 1/2 large bunch kale will give 100g trimmed.

Nutrition Info (per serve)

Calories 371 cal

Kilojoules 1550 kJ

Protein 16 g

Total fat 10 g

Saturated fat 2 g

Carbohydrates 50 g

Sugar 11 g

Dietary fibre 9 g

Sodium 500 mg

Calcium 170 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.