Kale and broccolini rice with fried eggReviewed by our expert panel
(at time of publication)
- 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
- oil spray
- 4 eggs
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.
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.
1 small bunch or 1/2 large bunch kale will give 100g trimmed.
Nutrition Info (per serve)
Total fat 10g
–Saturated fat 2g
Dietary fibre 9g
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