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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
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Instructions
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 371cal
-
Kilojoules 1550kJ
-
Protein 16g
-
Total fat 10g
-
–Saturated fat 2g
-
Carbohydrates 50g
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–Sugars 11g
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Dietary fibre 9g
-
Sodium 500mg
-
Calcium 170mg
-
Iron 3mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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