Nutrition Info.(per serve)
1 bunch (3 cups) gai lan (Chinese broccoli), cut in 4cm lengths
250g assorted mushrooms, roughly chopped
1 large carrot, halved lengthways, thinly sliced diagonally
3/4 cup corn sweetcornXkernels or 125g baby corn, halved lengthways
2 tablespoons white miso paste
2 tablespoons salt-reduced soy sauce
1 1/2 tablespoons mirin
2 teaspoons castor sugar
2 egg whites
2 x 250g packets microwaveable brown rice, warmed
125g bean sprouts, trimmed
2 spring onions, thinly sliced diagonally
Total fat 10g
Saturated fat 2g
Dietary fibre 9g
1 Set a large deep non-stick frying pan over a medium-high heat. Add 2½ cups cold water and bring to the boil. Add gai lan, mushrooms, carrot and corn. Reduce heat to medium-low and simmer for 5 minutes or until vegetables are tender.
2 Add miso paste, soy sauce, mirin and sugar to pan. Stir. Simmer for 3 minutes.
3 Meanwhile, whisk eggs and egg whites in a medium-sized bowl. Pour egg mixture into vegetable mixture. Cook for 3-4 minutes or until egg is just set.
4 Divide rice among serving bowls. Spoon egg and vegetable mixture (along with its broth) over rice. Top with bean sprouts, spring onions and serve.
- Types of mushrooms to try include enoki, shiitake, shimeji and oyster mushrooms.
- Make it gluten free: Use gluten-free miso.
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