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Nutty curried fried rice
A quick and delicious way to use up cooked rice and other vegetables at the end of the week.
Serves: 1
Time to make: 10 mins
Ingredients
- spray oil
- 1 spring onion
- 1 carrot, diced
- 5cm piece ginger, finely chopped
- 1 clove garlic, finely chopped
- 1 courgette, diced
- 1 cup small broccoli florets
- 1 cup baby spinach
- ¾ cup cooked brown rice
- ½ teaspoon curry powder
- 2 tablespoons peanuts, roughly chopped
- fresh coriander to garnish (optional)
- 1 tablespoon low-fat plain yoghurt, to serve
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Instructions
1 Spray a large pan with oil and set over a medium-high heat. Add all vegetables except spinach and cook, stirring, for 4–5 minutes. Add spinach, rice and curry powder and stir-fry for 2–3 minutes, until rice is warmed through.
2 Add peanuts and stir to combine.
3 Serve rice garnished with coriander, if using, and yoghurt.
Variations
Make it gluten free: Check curry powder is gluten free.
Make it vegan: Substitute coconut yoghurt for dairy yoghurt.
Make it low FODMAP: Only use the green tips of the spring onion, swap garlic for ½ tablespoon garlic infused oil, limit courgette to 65g, and choose curry powder with no onion or garlic.
Nutrition Info (per serve)
-
Calories 519cal
-
Kilojoules 2170kJ
-
Protein 16g
-
Total fat 21g
-
–Saturated fat 3g
-
Carbohydrates 60g
-
–Sugars 12g
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Dietary fibre 13g
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Sodium 70mg
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Calcium 140mg
-
Iron 4mg
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.
