Nutty curried fried rice
- 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 coriandercilantroX to garnish (optional)
- 1 tablespoon low-fat plain yoghurt, to serve
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.
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)
Total fat 21g
–Saturated fat 3g
Dietary fibre 13g
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