Kale and broccolini rice with fried egg
- 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
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
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
Sign up for the newsletter
Delicious recipes and expert health advice you can trust, delivered to your inbox.
Sign up to receive the latest dietitian-approved recipes and expert advice!
More recipes you may like